Healthy: Moist Baked Chicken Breasts

Chicken breasts are a staple protein source for healthy diets (at least non-vegetarian diets) for their high protein and low fat content and versatility in almost any cuisine. The problem, however, is that chicken breasts are merciless when it comes to cooking them. The second the moisture cooks out they will turn dry and develop that dry, stringy texture that has to be gnawed on for hours. The easiest way to cook chicken without overcooking it into that awful texture is to add fat. Fat will regulate the temperature and keep the meat moist. Unfortunately you can't cook the chicken in fat and then magically remove it from the plate. At least some of that fat is coming with the chicken.

The trick to cooking a moist chicken breast without adding a lot of fat by way of oil or cream is to bake or grill it really fast and really hot. Most oven baked chicken breast recipes call for a long bake at a lower temperature but even pulling the chicken at 165F and letting it rest results in drier chicken than a shorter but hotter bake. Pan frying chicken breasts might be the higher cuisine technique but it's going to require more fat (oil or butter or both). Baking chicken gives up the nice sear and added flavor but it's also a cleaner recipe and you can season the chicken to make up for it. This recipe omits the seasoning and leaves it up to you to decide what you want to add. The chicken that comes out will be moist and actually have some flavor so you don't need to overwhelm it with sauces or breading to make it taste like something.

Healthy Moist Baked Chicken Breasts

Servings: As many as you want
Prep time: 10 minutes
Cook time: Up to 35 minutes

Equipment:

• Knife and cutting board
• Baking sheet
• Foil (optional) 
• Oven
• Kitchen utensils

Ingredients:

• Boneless, skinless chicken breasts
• Cooking spray (or oil)

Directions:

1. Preheat oven to 450F.
2. While the oven is heating, trim the chicken breasts to discard fat, skin and other unwanted trimmings.
3. Season chicken as desired.
4. Cover baking sheet with foil if desired.
5. Spray foil/baking sheet with cooking spray or coat with a thin layer of oil.
6. Place chicken breasts on sheet and place in oven.
7. Bake 15 minutes and then turn breasts over. Place back in oven for 10 minutes.
8. Check temperature. Should be 165F.
9. Let rest for 5 minutes before serving.

Suggestion: Cook time will depend upon the size of the breasts. For the large 10-12 ounce breasts I buy at the store 25 minutes is usually enough time in the oven. For smaller chicken breasts in the 8 ounce range (more common for organic and free range chicken breasts) you probably only need 10 minutes on each side.