Who doesn’t love chicken breasts? Me, that is who. Until I tried them sous vide. Oh my! They are an entirely different experience. If you have ever had a chicken breast in a good restaurant and were shocked at the perfect texture and delicious flavor (did you ask yourself “How did they do that?”), chances are that it was prepared sous vide. Sous Vide has been a standard technique in restaurant kitchens for years but the machines were far too expensive for most home cooks, costing in the thousands of dollars. Not any more. You can pick one up on sale for under $200 and even closer to $100 if you keep a sharp eye out. You will find my first post describing the sous vide wand here. I notice that Amazon carries a well respected brand, the Anova.
If you are watching your weight or health, here is the good part. You don’t need to add any additional fat or oil to take advantage of that wonderful flavor. Plus you can cook the breasts ahead of time (a couple of days), then finish them just before dinner. That makes them almost easier than a rotisserie chicken and better for you as they don’t have all those “additives” the grocery store or deli uses to keep their chickens moist. You will save money because you purchase the bone in, skin on breasts. Buy them when on sale, season as described below, put in individual vacuum sealed or freezer bags, and pop in the freezer. No need to defrost, cook them frozen, adding an additional 30 minutes to the time.
Once they are cooked, it is easy to strip the breast off the bone. Chicken cooked on the bone will have far more flavor than those you buy already boned and skinned. And they are much less expensive.
We just returned from two amazing holidays, two weeks in France and a cruise in the Caribbean. I had to celebrate my retirement, right? The result is that I haven’t spent much time in my kitchen, and am anxious to concentrate on healthy food before summer gets going in full swing. Too much delicious food and wine has added a few pounds and my clothes are tight…uncomfortably tight. Sigh. It sure was fun.
But, with this kind of food you don’t need to feel deprived.
I pre-seasoned the breasts (curry powder, 5-spice, fennel spice, chili, BBQ, slice of lemon, sprig of fresh herbs, etc.), vacuum sealed them in labeled bags (a good quality freezer zip lock bag also works), and cooked them while I was busy doing something else in the kitchen. They don’t need any attention. It only takes an hour but is forgiving enough to be left for two if something distracts you.
A few minutes before you want to serve dinner, preheat a skillet on high (cast iron works well). Cut open the bag with the chicken and peel the breast off the bone, it should come off easily. You may want to add a teaspoon of oil to the pan, use something that can tolerate high heat (such as grape seed) without burning. Add the chicken to the hot skillet, skin side down to brown. I press it gently with the side of a spatula. A good trick is to place the thicker edge against the side of the skillet so it will brown as well. Leave it for a few minutes to caramelize. Turn it over to briefly to brown and heat the other (bone, but now boneless) side. That’s all. Serve with a fresh vegetable and starch of your choice. Mashed potatoes would be excellent; double sigh, not for me.
This recipe is for 4 breasts, serving 4 – 6 (easily multiplied)
Sous vide chicken breast – basic method
- 4 bone in, skin on chicken breasts
- seasoning of choice. For example BBQ rub, fresh herbs, lemon slices, curry powder, etc.
- Kosher salt
- Preheat your sous vide water to 150 degrees F for moist chicken, still slightly soft. You will finish them in a hot pan.
- Season and seal each chicken breast in either a vacuum bag (seal on moist setting) or in a heavy duty plastic zip lock bag (you will use the water displacement method to remove most of the air).
Fennel Spice Rub
- Once hot, place the bags in the heated water. The vacuum bags should sink below the water level. For zip lock bags, gently push the bottom of the bag into the water displacing the air (without getting any water into the opening). Once near the top, seal the bag. Trick: if the bags don’t sink to the bottom, you can put a teaspoon into the bag with the food.
- Cook the chicken for at least an hour, as long as two is fine. My chicken breasts were quite large so I cooked them for 1 hour and 15 minutes. If frozen add another 30 or 40 minutes to the time.
- If you are not going to finish and eat them immediately, cool the bags in an ice water bath for an hour, then refrigerate. You want them to cool quickly to avoid food poisoning. If properly refrigerated the chicken will be fine for 2 or 3 days. I cooked mine the night before.
- When ready to eat, remove the chicken from the bag and gently pull off the breast bone. If they are cold this might take a bit more elbow grease but the bone should release from the meat.
- Heat a cast iron skillet over high heat. Once very hot, add a slick of high temperature oil like grape seed and brown the chicken on all sides.
Sous vide chicken breasts in cast iron pan.
- Let rest for a few minutes before slicing.
sous vide chicken breasts
Tender and delicious, juicy and moist without a bit of dryness, plus a crisp skin from the hot frying pan. It was a wonderful contrast of textures. Use the best quality chicken breasts you can find as the flavor really comes through.
I am taking this to Fiesta Friday #170 hosted by Angie. The co-hosts this week are Monika @ Everyday Healthy Recipes and Sue @ Birgerbird. Click on the Fiesta Friday link to see all the yummy food other bloggers are bringing to the party.