|1 salt and pepper chicken breast and 1 Cajun spice chicken breast|
Sous Vide Chicken Breast and Mashed Potatoes
Every time I've heard the word "diet" pop up in a conversation it is usually followed by the words "chicken breast."
I hate chicken breast.
I think chicken breasts are flavorless, difficult to cook properly, and not worth the effort. But they are a good source of lean calories. So what is a girl who's trying to pack on muscle supposed to do. The answer is sous vide.
If you are an avid fan of the cooking competitions or culinary-ly focused food magazines, I'm sure you have heard of this technique. Basically, you vacuum seal food in a pouch and cook it at a low temperature in a water bath for a long time (it depends on what you are cooking and how big it is). This method, if done properly, ensures that the meat cooks all the way through to one temperature. To serve, you simply sear to develop some flavors and make it look attractive (or not depending what you are doing with the meat). It's easy and most of the cooking is done while you run off to do something else.
This cooking method has made chicken breast tolerable for me. Ok, poaching is ok too but how many time can you eat Hainanese chicken rice or Khao Mun Gai? Ok I can eat those a lot, but that's besides the point.
For the typical Western style chicken breast, the sous vide technique is a god send. The cross section is juicy and tender with a delicate flavor that I can finally appreciate.
|a chicken breast worthy of my fork|
Another great thing about sous vide that fits into my lifestyle well, is that the vacuumed sealed food can be frozen and defrosted int he sous vide bath. When chicken goes on sale, I'll buy a big tray, season each piece, vacuum seal into the portions, and cook as many as I need to per meal.
Oh and the mashed potatoes are a repeat performance from Honest Earth.
Sous Vide Chicken Breast: 1.98 - 2.04 calories per gram
- 1 chicken breast, skinless and boneless
- 2 tsp of Slap Ya Momma Cajun Seasoning (or more to taste)
- 1 tsp butter (34 calories ) or oil (40 calories)
- Food grade vacuum seal bag
- Sous Vide bath
- Set sous vide bath to 300°F/ 148°C
- Season chicken breast
- Seal chicken into food grade vacuum bag. You can freeze the chicken at this point
- Place chicken in sous vide bath. It's ok if the chicken is still frozen, it will defrost in the water bath.
- Once temperature has risen back to 300°F/ 148°C, start timer for 1 hour.
- Preheat non stick pan on stove with oil of choice
- Remove chicken from sous vide and bag. If the chicken is very wet from the released juices, blot dry. My chicken usually releases little water, so I don't bother.
- Once oil is shimmering or butter is browned, sear chicken on both sides
- Let rest 1 - 2 minutes, serve with your favorite veg or starch, slice and enjoy