This week at Ignite we are learning a few methods of cooking chicken. Chicken is a super versatile source of protein that can be paired with a lot of different starch and veggie options. This week we will focus on poached, air-fried, and sautéed chicken.
Poached Chicken
Ingredients
- 2 boneless, skinless chicken breasts (about 1 pound)
- 1 1/2 to 2 cups fat-free low-sodium chicken broth
- 2 teaspoons seasoning of choice. We will be using Kingsford Garlic and Herbs All-Purpose Seasoning
Directions
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Place the chicken breasts in the bottom of a small, heavy-bottomed pot. Make sure they fit in a single layer. Cover the chicken with broth. Add the seasoning.
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Begin heating the pot over medium heat, giving the liquid an occasional stir. Once the water temperature reaches 175° to 180°, reduce the heat to low so that the water maintains this temperature.
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Partly cover with the pot lid and cook for 10 minutes.
- Turn off the heat completely and allow the chicken to remain in the hot liquid for about 15 minutes or until the internal temperature of the breasts reaches 155°.
Air-fried Chicken
Ingredients
- 2 boneless, skinless chicken breasts (about 1 pound)
- 2 teaspoon olive oil
- 2 teaspoons seasoning of choice. We will be using Kingsford Garlic and Herbs All-Purpose Seasoning
Directions
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Brush each chicken breast with olive oil.
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Sprinkle one side with the seasoning.
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Place the chicken season side down then season the other side.
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Cook each side for 9 minutes.
- Take temperature of thickest part of chicken. It should read 158-160°. Return and cook 2-3 minutes then check temperature again if under.
- Place on plate loosely covering it with foil. After five minutes check to see if the temperature is 165°.
Sautéed Chicken
Ingredients
- 2 boneless, skinless chicken breasts (about 1 pound)
- 3 tablespoons olive oil
- 2 teaspoons seasoning of choice. We will be using Kingsford Garlic and Herbs All-Purpose Seasoning
Directions
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Prep your chicken breasts by making sure they have an equal thickness over the entire breast. You can do this by pounding the thicker part of your chicken breasts with a rolling pin or meat pounder
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Drizzle chicken with olive oil, then rub the chicken both sides with the seasoning
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Heat a large skillet over medium heat. Add 2 tablespoons of olive oil.
- Add the chicken breasts to the pan and cook for 4-5 minutes on each side. Turn down the heat if it feels like it’s getting too hot.
- Once chicken is browned on both sides check the chicken’s temperature. It should be 165°.