I’ve heard a lot of people comment over the years that white-meat chicken is dry. True, it’s not as fatty as dark meat, but it’s not dry when it’s cooked properly. The important thing to remember is that as soon as it’s no longer pink inside, you want to get it off the heat. If you don’t see pink, it’s cooked. You don’t need to cook it another five minutes “just to be sure.” All that will do is dry it out. Additionally, it’s important that you start cooking it at a high heat and don’t overcrowd it in the pan. If the heat isn’t high enough or the pan is too small for the amount of chicken, excess moisture will build up and you won’t get that browning on the outside that is so delicious. These basic tips, along with misting or very lightly rubbing chicken breasts with olive oil to create a protective coating of sorts, will keep you from needing tons of fat to make absolutely scrumptious chicken dishes.
Recipe information
Yield
makes 2 servings
Ingredients
Preparation
Step 1
Preheat the oven to 350°F.
Step 2
In a medium bowl, toss the chicken breasts with the olive oil, and then season both sides with the garlic powder, rosemary, salt, and pepper.
Step 3
Place a medium ovenproof nonstick skillet over high heat. When it’s hot, add the chicken and sear 1 to 2 minutes per side, or until the chicken is golden brown on the outside. Transfer the pan to the oven and bake the chicken until it is no longer pink inside, 4 to 6 minutes.
nutrition information
Step 4
Each (1 chicken breast) serving has:
Step 5
Calories: 137
Step 6
Protein: 26g
Step 7
Trace Carbohydrates
Step 8
Fat: 3g
Step 9
Saturated Fat: <1g
Step 10
Cholesterol: 66mg
Step 11
Trace Fiber
Step 12
Sodium: 74mg
