Sunday, January 5, 2014

Skinless Chicken Breasts using Sous Vide Cooking Technique

 

chicken-breast-recipe


Serves 4

Hands-on time: 15 minutes

Sous vide cooking time: 2 to 4 hours


INGREDIENTS:

4 chicken breast halves, boneless and skinless

salt and black pepper to taste

high-smoke-point oil (olive oil, grape seed, peanut, vegetable, lard)


PROCEDURE:

1) Fill and preheat the water oven to 146°F (63°C).

a. Rinse the chicken breasts and pat dry.

b. Season to taste with salt and pepper.

2) Rolling the ends under to make the breasts an even thickness, put them into a cooking pouch and vacuum seal. (Or vacuum seal the breasts in smaller portions and arrange the pouches in a rack to separate them during cooking.)

3) Submerge the pouch in the water bath and let simmer for at least 2 hours and up to 4 hours.

a. If not using right away, quick chill.

b. Remove the chicken from the pouches, and pat dry. Reserve the liquid stock for another use, if desired.

4) Pour enough oil into a heavy skillet to cover the bottom, and heat on high until it just begins to smoke.

a. Sear the chicken until it’s a light golden brown (about 30 seconds per side).

b. Serve with your choice of vegetables, starch, rice, or salad.


CALORIE COUNTER:
Boneless, Skinless Chicken Breast

B Grade
120 Calories

Nutrition Facts
Serving Size 4 oz (112 g)
Per Serving
% Daily Value
Calories 120

Calories from Fat 14

Total Fat 1.5g
2%
Cholesterol 65mg
22%
Sodium 75mg
3%
Protein 26.0g

Vitamin C 2%
Iron 4%


Do you like lean beef? Then you should try it sometime... Beef Flank Steak using Sous Vide Cooking Technique

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