A Nearly Fail-Proof Chicken Cooking Method (The Sear/Steam Combo)
Opposite of dry (not using the M word) chicken every time.
If you are an omnivore, and tracking macros, chicken breast is probably a big part of your daily routine. The boneless, skinless chicken breast is a terrific source of lean protein, but woefully dry and plain and boring sometimes. I get it. You get it. The sear/steam method is a very easy way to insure that your chicken breasts stay, ok fine I am gonna say it, MOIST, and pre shredding them before storing in your fridge insures you have easy-to-come-by chicken at the ready every moment of your life. These small pieces can easily be used to assemble bowls, a Shebnation favorite way to customize each meal to fit your particular macros.-Sheb
Start with raw chicken breast.
WHAT YOU WILL NEED:
Raw chicken breast (why not do a couple pounds, you know you are gonna eat it.
High sided casserole pan with lid
Salt, pepper, seasoning mix (I use a BBQ spice blend that lends itself well to various preparations
Water
Cooking spray
WHAT YOU WILL DO:
On a cutting board, slice those honking chicken breasts into some more manageable sized pieces. Try to make the pieces uniform. The will cook more quickly and evenly this way.
Season your slices with salt, pepper and spice blend of choice on both sides.
Spray your casserole pan and sear the breasts on each side over medium heat. About 2 minutes each side. Only do one layer at a time, don’t pile up chicken, it will not cook properly nor will it sear properly. You want the sear for some nice texture.
Add 1 cup of water and turn the heat down to simmer. Cover your pan with a lid. Let your pieces steam for about 15-20 minutes depending upon size. I usually just cut into the thickest one to make sure it’s cooked through. NO PINK!
Place on a plate and let cool. Rinse and dry out the pan and repeat the process until all your chicken is finished.
I let it cool on the counter and use latex gloves to shred it into bite sized pieces. Tupperware it up and you are set! Keeps for about 4-5 days.
***MyFItnessPal Users: Use “Perdue Booked chicken breast to log already cooked chicken breast. Macros should be around 1 gram Fat and 34 grams protein for 112 grams, or 4 ounces, of cooked chicken breast.****