Chicken breasts tend to be stringy or very dry because they have less fat than other cuts of chicken. There is, however, a way to prepare the meat and cook it in such a way that we seal in all the tasty juices.
This method of preparing the breast is called ‘velveting’.
Once you have purchased your skinless, deboned chicken breasts you will need to do the following simple, super effective steps to make the most delicious low-fat chicken you have ever eaten!
Add to salads, a baked potato or stir fry.
- Crack one egg and separate the white from the yolk. Set the yolk aside.
- Measure 2 level tsp cornflour.
- Mix the cornflour and the egg white with a fork until smooth. Add seasonings of choice. This is a good time to add hot sauce!
- With a sharp knife, cut the chicken breasts into cubes or strips.
- Toss the strips in the egg white mixture and allow to rest for 20 minutes before cooking. (you can prepare your veggies or salad in the meantime)
- To cook, simply either spray and cook or very lightly grease your frying pan with olive/coconut oil and heat on a high heat.
- Add the chicken pieces in a single layer, fry till just turning from opaque to white (about a minute) and then flip them over with a spatula and fry for a minute on the other side.
Points of interest:
The cornflour only adds 5 cal to each chicken breast portion. The chicken breast meat is soft, flavoursome and juicy.
Fridge: You can keep the portioned chicken cubes in the egg white marinade for 3 days at a time in the fridge for quick frying each day. (2 – 3 minutes fry time).
Freezer: You can fry up batches of the chicken, cool completely and batch freeze.