Chicken breast is a nutritious lean protein option and a staple in many healthy dishes. However, it can be a pain to prepare it, from the dangers of under-cooking it, to the carefulness of cleaning it so it’s doesn’t get on anything else, to the actual trimming the fat and prepping it, it’s one protein that can be rather time consuming.
So whenever I cook it, I like to make the most out of my time and cook in large batches for the week or stock the freezer. Having it cooked ahead makes it super easy to put a nutritious salad together, to make a wrap with or a quick and simple dinner
The downside to chicken is that it’s not hard to dry out, especially if you’re like me ( or like I used to be) worried about under-cooking it so much that you end up overcooking it until it’s no longer juicy and more like a dried out, hard to cut piece of meat.
All that work and time spent to end up with dry, flavorless chicken is so disappointing. Even trying to revive dry chicken is pretty hopeless. However, I have gotten the best method down now, one that’s easy to have on hand, fully cooked, yet tender and flavorful!
Make It
Ingredients
- 1 Family Pack Chicken Breast – AKA about 5 pounds of boneless, skinless chicken breast, plain
- Garlic, minced, fresh – I get mine in a jar from my local grocery store , you’ll usually find it the fresh produce section
- Parsley, dry flakes – you can use fresh if you have it as it’s more flavorful
- Salt – Himalayan Pink Sea Salt or what you have on hand _ I prefer the Himalayan as it’s unrefined and less processed
- Pepper – to taste
- Olive Oil
- 3-4 Quart Sized Freezer Safe Bags or containers
Prep
Prepping chicken can be messy so I like to make sure to clear an area where the juices won’t run onto any other food items or containers. I usually prep mine over or next to the sink with the trash can near by to easily discard the fat and trimmings while saving a step.
Start by cleaning the chicken, removing any fat, tendons or anything that you don’t want left on and discard. Once the chicken is clean, I like to give it a gentle rinse.
Once trimmed and rinsed you want to pat it dry with a paper towel. Don’t skip this step! This is the key to a perfect sear and keeping the seasonings in place so you end up with flavorful chicken.
Next, place all the chicken into a container, I use a large glass bowl with a lid. Add the dry rub:
- Minced garlic
- Parsley
- Sea salt and Pepper to taste
Toss to coat evenly on both sides. Cover the dish and set aside. If you are cooking it right away, just set aside for about 10-20 minutes, otherwise place in the fridge. I highly recommend letting it rest a day or at least overnight as that has really been the key to locking in the moisture and flavor, however as long as it’s coated well with seasonings and you follow the other steps it should turn out amazing!
Cooking
To a pan add Olive Oil, warm on medium low heat. Add 1 tsp garlic (optional) Let cook about 1 minute. Add Chicken breast. give it a sear on one side then flip to sear the other side. Let it cook about 4-6 minutes on each side.
Prepping
Meanwhile, as the chicken is cooking set up your bags and bag stands (optional see notes). Label the bags with the contents and date. I know labeling may seem tedious but believe me if you happen to forget about it or it gets tucked in the back it will look different in a few months and you’ll really want to know what it is and how long it’s actually been there. I don’t like to play the guessing game with food so I’ll almost always toss anything questionable. So adding a quick label will save you all that unnecessary time and food waste.
When the chicken appears to be done and cooked through I will check it with a digital thermometer to be sure. I cook mine to 165*F internal temperature. Sometimes some pieces will be done before others as thickness and heat will vary. Take the done ones out of the pan and set aside to rest. Once all the chicken is done, set aside. Allow to rest at least 5 minutes but anywhere from 10-20 for this method is great since we want it to cool anyways. This allows the juices to redistribute.
After about 20 minutes, cut the chicken into slices then cube. When all the chicken is cubed, allow it to cool completely. You want the chicken cool before bagging it up.
Portioning
To portion the chicken out, you’ll simple divide the amounts evenly into the bags or containers you’re using. I used freezer safe bags.
Once cooled completely, portion chicken into baggies. 1lb of chicken is called for in most recipes – and equates to about 4-5 3oz-4oz servings. Which is a good amount for single recipes or to have thawed for the week. So I portion it into 1 lb packs.
Portion 1lb of chicken into each of the 3 bags. Add any leftovers evenly to the bags or keep out to use right away. I had just enough left over to toss into my salad for the next day.
Storing
To Freeze
Divide chicken into bags, let the air out, seal almost fully leaving a little space unzipped so you can further press any remaining air out. Once all air is removed as much as possible flatten the bags out, then place in the freezer. For best quality use within 2-3 months.
Notes
Portioning amounts out can be customized to your needs – you can definitely store all the chicken together in one large bag to use in a large meal or for meal prep even or into smaller amounts as well. I prefer to portion it out into smaller amounts like the one pound packs as most recipes call for a pound and it’s a decent amount to have on hand in the fridge for random quick meals throughout the week.
Also something to keep in mind, you’ll notice 5 pounds of raw chicken does not equate to 5 lbs of cooked chicken after prepping and cooking.
For Freezing – Avoid setting the bags directly on the freezer racks as they will freeze to it and tear when you try to remove them.
Ingredients
5 lbs Boneless Skinless Chicken Breast
Dry Rub
3 Tbl Parsley
3 Tsp Minced Garlic
Himalayan Sea Salt & Pepper to taste
Sauteing
2 Tbl Olive Oil
1 Tsp Minced Garlic
Instructions
- Clean and Trim fat from chicken, discard. Pat each chicken breast dry with a paper towel.
- Add to a large bowl then add in the dry rub seasonings. Toss to coat each fully on both sides.
- Cover the dish and keep in fridge for up to a day or overnight.
- Heat Olive Oil in a pan on medium low heat, add in garlic and cook about 1 minute. Add chicken in searing one side then immediately flipping to sear the other side. Once brown on both sides continue cooking on one side about 4-6 minutes then flip and cook the other side. Using a digital thermometer ensure each is cooked through. See Notes
- Label 3 quart sized bags and assemble them to the bag stands if you have them while the chicken cooks.
- Once cooked thoroughly set aside to rest about 10-20 minutes. Cube chicken, allow to cool completely before packaging.
- Portion 1lb of cooled and cubed chicken breast into each bag. Let the air out, seal.
- Flatten out, freeze. For best quality use within 2 months.
Notes
Chicken Cooking Temp - I cook my chicken to 165* F and I temp each chicken breast as some take longer to cook then others. Please make sure you're doing your own research as I am only sharing my knowledge from my meal prep business and own cooking