Boneless chicken breast has long become a familiar ingredient in family meals because of its delicious taste, ease of preparation and high nutritional value. In particular, with the development of modern cooking technology, the air fryer has brought a new and more convenient cooking method than ever. In this article, we will explore in detail the nutritional value, ingredients, how to make boneless chicken breast dishes in an oil-free fryer, frequently asked questions and some tips for cooking. The dish adds perfection.
Nutritional value:
- Boneless chicken breast meat is one of the sources of high quality protein, helping the body develop and maintain muscles. One serving of chicken breast (about 100g) contains about 31g of protein, very little fat and no carbohydrates. This is why chicken breast meat is often chosen in the diets and diets of people who practice sports.
- In addition, chicken breast meat also contains many important vitamins and minerals. Vitamins B6 and B12 in chicken help maintain the health of the nervous system and enhance metabolism. Niacin (vitamin B3) plays an important role in converting food into energy. Phosphorus and selenium are essential minerals for bone health and immune function.
Ingredient:
To prepare boneless chicken breast cooked in an oil-free fryer, you need to prepare the following ingredients:
- 500g boneless chicken breast
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- 1 teaspoon minced onion
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon chili powder (optional)
- Herbs such as basil and coriander (optional)
Making:
Step 1: Wash the chicken breast and dry it with kitchen paper. This helps eliminate bacteria and helps the spices penetrate the meat better.
Step 2: Marinate chicken with olive oil, garlic, onions, salt, pepper and chili powder. Let the meat marinate for about 20-30 minutes to absorb the flavors. If possible, you should marinate the meat the night before and store it in the refrigerator so that the meat absorbs the flavors more evenly.
Step 3: Heat the oil-free fryer at 180 degrees Celsius for 5 minutes. Preheating the pot will help the meat cook evenly and faster.
Step 4: Place the chicken breast meat in the fryer, do not stack it on top of each other so that the meat cooks evenly. Fry for about 15-20 minutes, turning the meat over after the first 10 minutes to make sure both sides are browned.
Step 5: Check the doneness of the meat by using a fork to poke into the meat. If you see the meat juices running clear, the meat is cooked. If the gravy is still pink, fry for a few more minutes.
Step 6: Take the meat out, let it cool a bit before slicing and placing on a plate. You can decorate with herbs of your choice. This chicken breast dish can be served with green vegetables, crispy fries or salad to make the meal more varied.
Frequently asked Questions:
1. How to keep fried chicken from drying out?
- To keep the chicken from drying out, you should marinate it with a little olive oil and don’t fry it for too long. Chicken breast meat will retain moisture and become more tender. In addition, marinating the meat first and allowing it to absorb the spices also helps prevent the meat from drying out.
2. Can I change the marinade for meat?
- Of course You can add or subtract spices according to your own taste. Spices like rosemary, basil, lemon, and honey are all interesting options. Experiment to find your favorite spice combination.
3. How long can chicken breast meat be stored?
- Cooked chicken breast can be stored in the refrigerator for 3-4 days. You can also freeze it for use within 2-3 months. When you need to use it, just defrost it and reheat it in an oil-free fryer or microwave.
4. How do you know if the chicken is cooked?
- You can check using a food thermometer. The internal temperature of chicken should reach at least 75 degrees Celsius to ensure food safety. If you don’t have a thermometer, you can use a fork or knife to poke into the meat. If you see the juices running clear, the meat is cooked.
Tips:
- To make the chicken more flavorful: Marinate the chicken the night before and store it in the refrigerator. The meat will absorb the spices and will be more delicious when fried.
- Do not stack the meat: To cook the chicken evenly and crispy, arrange the meat in a single layer in the air fryer. If you need to fry a lot, divide it into several batches.
- Use foil: If you want to easily clean the fryer, line the bottom of the pot with a layer of foil. Foil also helps keep the meat moist and is easy to clean after cooking.
- Add a little lemon juice: After frying, you can squeeze a little lemon juice on the meat to add flavor.
Boneless chicken breast cooked in an oil-free fryer is a perfect choice for quick, convenient and nutritious meals. With the above recipe and tips, you will easily prepare this dish at home, ensuring delicious taste and nutrition for the whole family. Hopefully this article has provided you with useful information and helped you succeed with oil-free fried chicken breast. Bon Appétit