Preparing it in bulk will save you unnecessary trips to the supermarket/butcher plus it saves electricity. At times like these saving is a must.
Added bonus, the breasts you’re gonna make can form your base for other chicken dishes, saving you time and energy to do your other productive stuff during this period. Just freeze what you don’t eat and thaw when ready to consume again.
Example dishes you could do with the chicken breasts you made are chicken wraps, chicken quesadillas etc.
2 problems with chicken boobs:
- Low on fat – Is that a problem you may ask. Not as far as health/calories goes BUT it usually tastes like shit unless you add some flavouring or have a BBQ handy.
- Hard to cook – like fish, the window of opportunity is small. Either it’s undercooked (can you spell salmonella) or it’s harder than a tennis shoe sole.
Following this recipe will not only solve the problem, it would probably the best chicken you’ve had in a long time.
Here is my go to recipe:
For the Cajun Spice rub (you can either make your own or buy a ready one. Mine consists of:
3 tsp smoked paprika
1-2 tsp onion powder
1-2 tsp garlic powder
1 tsp cayenne pepper
2 tsp salt
1/2 tsp oregano
For the chicken:
As many chicken breasts (split in half) as you can fit in your bake sheet. I usually can fit 3 (whole) chicken breasts
¼ cup Cajun Spice Rub or Mexican BBQ Spice Rub salt and pepper
1. Preheat oven to 375F (190 ° C) convection, or 400F regular bake.
2. Scatter a generous amount Cajun Spice Rub onto a dinner plate. Rub chicken breasts with a bit of grapeseed oil (about 1 tsp per chicken breast). Transfer chicken breasts to seasoned dinner plate, allowing the seasoning to be picked up on both sides of the chicken breasts. Set breasts aside.
3. Heat a stovetop grill pan over high heat. Lightly grease pan with grapeseed or olive oil. Allow grill to become very hot (oil should start to smoke).
4. Add chicken breast to grill, placing them diagonal to the grill ridges. Reduce heat to medium. Set timer for 1 minute. After 1 minute, rotate breast 90 degrees (with same side facing downward). Set timer for another 1 minute. Then, flip breast over and do the same on the other side. This will create mouth watering diamond grill marks.
5. After the 2 min on each side, transfer chicken breasts to a bake sheet and place into oven. Bake on middle rack for about 15-20 minutes (depending on the oven and the thickness of the breasts). Check for doneness using a meat thermometer. Pierce into thickest centre part of chicken breast. When the thermometer reads 165℉ remove the breasts from the oven. Chicken is done when at 170℉ but keep in mind that the meat will keep cooking for a while after you take it out of the oven.