Chicken breast is a nutritious, low-calorie product recommended for many diets. Especially beneficial is boiled chicken breast, as it contains minimal fat and is packed with vitamins and minerals. To ensure the chicken stays tender and flavorful, it’s essential to cook it properly.
Tips for Perfect Boiled Chicken Breast
- Use fresh chicken: Fresh chicken will yield softer and more flavorful results compared to frozen.
- Opt for chilled over frozen meat: Boiling thawed meat may result in a drier texture and fewer retained nutrients.
- Maintain a cooking temperature of 70–75°C (158–167°F): This ensures the chicken stays moist. Start with pre-heated water to help the meat retain its juices.
Ingredients (for 2 servings)
- Chicken breast – 400 g
- Water – 1.5 L
- Salt – to taste
- Black peppercorns – to taste
- Optional: 1 peeled onion or bay leaf for added flavor
Cooking Instructions
- Prepare the Chicken. Slice the chicken breast in half and rinse it under cold water.
- Heat the Water. Pour 1.5 liters of water into a pot and heat it to 70–75°C (just below boiling).
- Cook the Chicken. Place the chicken into the hot water. Once the water starts to simmer (not boil), add salt and your preferred spices. Lower the heat to maintain a gentle simmer and cover the pot with a lid. Cook the chicken for 20 minutes. The water should not boil during this time.
- Check for Doneness. After 20 minutes, your chicken should be ready to serve. If you’re watching your salt intake, use minimal salt or skip it altogether.
The Benefits of Boiled Chicken Breast
Boiled chicken breast is a staple in many diets, not just for weight loss but also for maintaining overall health. With minimal fat and carbs, it’s a rich source of high-quality protein that’s easy for the body to absorb.
Key Nutrients in Chicken Breast
- Vitamins: PP, E, H, A, and B-group vitamins
- Minerals: Zinc, iron, potassium, fluoride, phosphorus, iodine, and sodium
Including boiled chicken breast in your diet ensures your body receives essential nutrients. It also contains very little cholesterol—comparable to fish and seafood.
Health Benefits
- Heart health: Regular consumption supports cardiovascular health.
- Metabolism: Helps regulate metabolic processes.
- Blood sugar control: Stabilizes glucose levels.
- Nervous system support: Thanks to glutamine, it improves kidney function and supports the nervous system.
- Supports joint health: Beneficial for arthritis, diabetes, gastrointestinal ulcers, and gout.
Boiling chicken breast is a simple way to enjoy a healthy meal, packed with essential nutrients, while keeping calories low and maintaining flavor and tenderness.