Chicken Breast

Name: Chicken breast — the lean, white meat from the chest of the bird, sold boneless and skinless or bone-in with skin, and the most popular cut of chicken. It is mild in flavour and low in fat, and dries out easily if overcooked.

Description

The breast is the largest muscle on the bird, and since chickens use it little, it has very little fat or connective tissue. Selective breeding has made modern breast meat much larger, and in some cases leads to a condition called “woody breast,” where the meat is hard.

Chicken breast became a staple of the health-food movement because it is lean and high in protein, but it can be dry and bland. Brining, marinating and not overcooking help keep it moist. Poaching, grilling, roasting and slicing into stir-fries are all popular uses.

Main nutrition value

Chicken is a good source of high-quality protein, niacin, vitamin B6, selenium and phosphorus. Skinless chicken breast is one of the leanest and highest-protein meats, with very little fat.

How best to be consumed

Chicken breast is cooked gently to 74°C, and no further.

1. Pound thick breasts to an even thickness, or butterfly them, so they cook evenly.
2. Brine in salted water for 30 minutes, or marinate in yoghurt or lemon, for juicier meat.
3. Pan-fry, grill or bake until the thickest part reaches 74°C, then rest for 5 minutes.
4. Poach gently in stock, then shred for salads, sandwiches and soups.
5. Slice thinly for stir-fries, fajitas and curries, which cook in minutes.

Overconsumption could cause…

Chicken breast is healthy, with careful handling.

1. Food poisoning from Salmonella and Campylobacter, which are common on raw poultry, so cook it to 74°C, avoid washing raw poultry (which spreads bacteria), and keep it away from ready-to-eat food.
2. Dry, stringy meat from overcooking, which tempts people to under-cook, so use a thermometer.
3. Added fat, salt and sugar in breaded, fried and sauced preparations.
4. Welfare, environmental and sourcing concerns with intensive farming, so many shoppers look for higher-welfare, grass-fed or organic labels.

GroupsChickenPoultry and game birdsHigh proteinLow fatLow sodiumFresh

Related foodsChicken LiverChicken DrumstickChicken Mince / Ground ChickenChicken WingChicken ThighWhole Chicken

Wikipedia — Chicken as food, used for origin, naming and history: https://en.wikipedia.org/wiki/Chicken_as_food