Pan-Seared Chicken Breasts
Posted: April 30th, 2011, 9:20 pm
I watched this today on America's Test Kitchen and thought I might play around with this to make it a little more LDL friendly. Everytime I try to sear meat it ends up very dry. The instructions make sense and really the flour and corn starch used is very minimal so it may be OK for an every once in a while. Hoping someone else who is adventurous may want to give it a try and when we get it perfected to be LDL accepatable, I will post in the recipe section.
Pan-Seared Chicken Breasts
From Season 11: Weeknight Workhorses
WHY THIS RECIPE WORKS:
A boneless, skinless chicken breast doesn’t have the bone and skin to protect it from the intensity of a hot pan. Inevitably, it emerges moist in the middle and dry at the edges, with an exterior that’s leathery and tough. We wanted a boneless, skinless chicken breast that was every bit as flavorful, moist, and tender as its skin-on counterpart.
We decided to utilize a technique that we’ve used -successfully in the test kitchen with thick-cut steaks (see page 109), where we gently parcook the meat in the oven and then sear it on the stovetop. First, we salted the meat to help it retain more moisture as it cooked. To expedite the process we poked holes in the meat, creating channels for the salt to reach the interior of the chicken as it parcooked. We then placed the breasts in a baking dish and covered it tightly with foil. In this enclosed environment, any moisture released by the chicken stayed trapped under the foil, keeping the exterior from drying out without becoming so overly wet that it couldn’t brown quickly.
The next step was figuring out how to achieve a crisp, even crust on our parcooked breasts. We turned to a Chinese cooking technique called velveting, in which meat is dipped in a mixture of oil and cornstarch to create a thin protective layer that keeps the protein moist and tender, even when exposed to ultra-high heat. We replaced the oil with butter (for flavor) and mixed flour in with the cornstarch to avoid any pasty flavor. The coating helped the chicken make better contact with the hot skillet, creating a thin, browned, crisp veneer that kept the breast’s exterior as moist as the interior.
Serves 4
For the best results, buy similarly sized chicken breasts. If your breasts have the tenderloin attached, leave it in place and follow the upper range of baking time in step 1. For optimal texture, sear the chicken immediately after removing it from the oven.
INGREDIENTS
• 4 boneless, skinless chicken breasts (6 to 8 ounces each), trimmed of excess fat (see note)
• 2 teaspoons kosher salt or 1 teaspoon table salt
• 1 tablespoon vegetable oil
• 2 tablespoons unsalted butter , melted
• 1 tablespoon unbleached all-purpose flour
• 1 teaspoon cornstarch
• 1/2 teaspoon ground black pepper
• 1 recipe pan sauce , optional (see related recipes)
INSTRUCTIONS
1. Adjust oven rack to lower-middle position and heat oven to 275 degrees. Using fork, poke thickest half of each breast 5 to 6 times; evenly sprinkle each breast with ½ teaspoon kosher salt (or ¼ teaspoon table salt). Place chicken, skinned side down, in 13 by 9-inch baking dish and cover tightly with foil. Bake until thickest part of breast registers 145 to 150 degrees on instant-read thermometer, 30 to 40 minutes.
2. Remove chicken from oven and transfer, skinned side up, to paper towel-lined plate and pat dry with paper towels. Heat oil in 12-inch skillet over medium-high heat until smoking. While pan is heating, whisk butter, flour, cornstarch, and pepper together in small bowl. Lightly brush top side of chicken with half of butter mixture. Place chicken in skillet, coated side down, and cook until browned, 3 to 4 minutes. While chicken browns, brush with remaining butter mixture. Using tongs, flip chicken, reduce heat to medium, and cook until second side is browned and thickest part of breast registers 160 to 165 degrees on instant-read thermometer, 3 to 4 minutes. Transfer chicken to large plate and let rest while preparing pan sauce (if not making pan sauce, let chicken rest 5 minutes before serving).
TECHNIQUE
• FLOUR AND CORNSTARCH COATING
To end up with moist exteriors, our pan-seared boneless, skinless breasts needed light protection. But slurries made with melted butter and the usual suspects—cornstarch and flour—each had issues. Cornstarch is a pure starch prone to forming a gel that left pasty spots on the meat. The proteins in flour, on the other hand, link together to form gluten, leading to an overly tough, bready coating. Using a combination of cornstarch and flour, however, created the perfect light, crisp, evenly browned coating.
The explanation is simple: Each ingredient tempers the effect of the other. With flour in the mix, the cornstarch is sufficiently diluted by protein to prevent it from forming a paste, whereas the protein is diluted enough that it doesn’t cause the crust to become bready.
TECHNIQUE
• A BETTER WAY TO COOK BONELESS CHICKEN BREASTS
1. POKE AND SALT
Salting chicken seasons meat and keeps it moist. Poking the thicker part of the breasts ensures even seasoning.
2. COVER AND BAKE
Baking at low temperature in a foil-covered dish cooks chicken evenly and keeps the exterior from drying out
3. BRUSH ON COATING
Brushing butter, flour, and cornstarch onto breasts created "skin" to protect meat during searing.
4. SEAR QUICKLY
Briefly searing parcooked coated breasts keeps them moist and creates crisp exteriors.
Lemon and Chive Pan Sauce
Makes about 3/4 cup
INGREDIENTS
• 1 medium shallot , minced (about 3 tablespoons)
• 1 teaspoon unbleached all-purpose flour
• 1 cup low-sodium chicken broth
• 1 tablespoon juice from 1 lemon
• 1 tablespoon minced fresh chives
• 1 tablespoon unsalted butter , chilled
• Table salt and ground black pepper
INSTRUCTIONS
• Add shallot to now-empty skillet and cook over medium heat until softened, about 2 minutes. Add flour and cook, stirring constantly, 30 seconds. Add broth, increase heat to medium-high, and bring to simmer, scraping pan bottom to loosen browned bits. Simmer rapidly until reduced to ¾ cup, 3 to 5 minutes. Stir in any accumulated chicken juices; return to simmer and cook 30 seconds. Off heat, whisk in lemon juice, chives, and butter; season with salt and pepper. Spoon over chicken and serve immediately.
Pan-Seared Chicken Breasts
From Season 11: Weeknight Workhorses
WHY THIS RECIPE WORKS:
A boneless, skinless chicken breast doesn’t have the bone and skin to protect it from the intensity of a hot pan. Inevitably, it emerges moist in the middle and dry at the edges, with an exterior that’s leathery and tough. We wanted a boneless, skinless chicken breast that was every bit as flavorful, moist, and tender as its skin-on counterpart.
We decided to utilize a technique that we’ve used -successfully in the test kitchen with thick-cut steaks (see page 109), where we gently parcook the meat in the oven and then sear it on the stovetop. First, we salted the meat to help it retain more moisture as it cooked. To expedite the process we poked holes in the meat, creating channels for the salt to reach the interior of the chicken as it parcooked. We then placed the breasts in a baking dish and covered it tightly with foil. In this enclosed environment, any moisture released by the chicken stayed trapped under the foil, keeping the exterior from drying out without becoming so overly wet that it couldn’t brown quickly.
The next step was figuring out how to achieve a crisp, even crust on our parcooked breasts. We turned to a Chinese cooking technique called velveting, in which meat is dipped in a mixture of oil and cornstarch to create a thin protective layer that keeps the protein moist and tender, even when exposed to ultra-high heat. We replaced the oil with butter (for flavor) and mixed flour in with the cornstarch to avoid any pasty flavor. The coating helped the chicken make better contact with the hot skillet, creating a thin, browned, crisp veneer that kept the breast’s exterior as moist as the interior.
Serves 4
For the best results, buy similarly sized chicken breasts. If your breasts have the tenderloin attached, leave it in place and follow the upper range of baking time in step 1. For optimal texture, sear the chicken immediately after removing it from the oven.
INGREDIENTS
• 4 boneless, skinless chicken breasts (6 to 8 ounces each), trimmed of excess fat (see note)
• 2 teaspoons kosher salt or 1 teaspoon table salt
• 1 tablespoon vegetable oil
• 2 tablespoons unsalted butter , melted
• 1 tablespoon unbleached all-purpose flour
• 1 teaspoon cornstarch
• 1/2 teaspoon ground black pepper
• 1 recipe pan sauce , optional (see related recipes)
INSTRUCTIONS
1. Adjust oven rack to lower-middle position and heat oven to 275 degrees. Using fork, poke thickest half of each breast 5 to 6 times; evenly sprinkle each breast with ½ teaspoon kosher salt (or ¼ teaspoon table salt). Place chicken, skinned side down, in 13 by 9-inch baking dish and cover tightly with foil. Bake until thickest part of breast registers 145 to 150 degrees on instant-read thermometer, 30 to 40 minutes.
2. Remove chicken from oven and transfer, skinned side up, to paper towel-lined plate and pat dry with paper towels. Heat oil in 12-inch skillet over medium-high heat until smoking. While pan is heating, whisk butter, flour, cornstarch, and pepper together in small bowl. Lightly brush top side of chicken with half of butter mixture. Place chicken in skillet, coated side down, and cook until browned, 3 to 4 minutes. While chicken browns, brush with remaining butter mixture. Using tongs, flip chicken, reduce heat to medium, and cook until second side is browned and thickest part of breast registers 160 to 165 degrees on instant-read thermometer, 3 to 4 minutes. Transfer chicken to large plate and let rest while preparing pan sauce (if not making pan sauce, let chicken rest 5 minutes before serving).
TECHNIQUE
• FLOUR AND CORNSTARCH COATING
To end up with moist exteriors, our pan-seared boneless, skinless breasts needed light protection. But slurries made with melted butter and the usual suspects—cornstarch and flour—each had issues. Cornstarch is a pure starch prone to forming a gel that left pasty spots on the meat. The proteins in flour, on the other hand, link together to form gluten, leading to an overly tough, bready coating. Using a combination of cornstarch and flour, however, created the perfect light, crisp, evenly browned coating.
The explanation is simple: Each ingredient tempers the effect of the other. With flour in the mix, the cornstarch is sufficiently diluted by protein to prevent it from forming a paste, whereas the protein is diluted enough that it doesn’t cause the crust to become bready.
TECHNIQUE
• A BETTER WAY TO COOK BONELESS CHICKEN BREASTS
1. POKE AND SALT
Salting chicken seasons meat and keeps it moist. Poking the thicker part of the breasts ensures even seasoning.
2. COVER AND BAKE
Baking at low temperature in a foil-covered dish cooks chicken evenly and keeps the exterior from drying out
3. BRUSH ON COATING
Brushing butter, flour, and cornstarch onto breasts created "skin" to protect meat during searing.
4. SEAR QUICKLY
Briefly searing parcooked coated breasts keeps them moist and creates crisp exteriors.
Lemon and Chive Pan Sauce
Makes about 3/4 cup
INGREDIENTS
• 1 medium shallot , minced (about 3 tablespoons)
• 1 teaspoon unbleached all-purpose flour
• 1 cup low-sodium chicken broth
• 1 tablespoon juice from 1 lemon
• 1 tablespoon minced fresh chives
• 1 tablespoon unsalted butter , chilled
• Table salt and ground black pepper
INSTRUCTIONS
• Add shallot to now-empty skillet and cook over medium heat until softened, about 2 minutes. Add flour and cook, stirring constantly, 30 seconds. Add broth, increase heat to medium-high, and bring to simmer, scraping pan bottom to loosen browned bits. Simmer rapidly until reduced to ¾ cup, 3 to 5 minutes. Stir in any accumulated chicken juices; return to simmer and cook 30 seconds. Off heat, whisk in lemon juice, chives, and butter; season with salt and pepper. Spoon over chicken and serve immediately.
