Are you tired of dry, bland chicken that leaves you disappointed at lunchtime? Prepare to transform your meal prep with the most foolproof cooking method that guarantees restaurant-quality chicken every single time! Our Healthy Lunch Sous Vide Chicken recipe is not just a meal; it's a culinary game-changer that will make your taste buds dance and your body thank you for choosing a nutritious, tender, and absolutely delicious protein option.
Prep Time: 10 mins
Cook Time: 1 hrs
Total Time: 1 hrs 10 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Fresh herbs for garnish
Instructions
- Begin by preparing your sous vide equipment. Fill your sous vide container or pot with water and set the immersion circulator to 145°F (63°C). This temperature will ensure your chicken breasts are juicy and tender.
- While the water is heating, take the chicken breasts and pat them dry with paper towels. This step is important to ensure that the seasonings adhere properly and to achieve a nice texture.
- In a small bowl, mix together the olive oil, garlic powder, onion powder, salt, and pepper. Adjust the seasoning according to your taste preferences.
- Rub the olive oil mixture evenly over each chicken breast, ensuring they are well coated. This will enhance the flavor and help to keep the chicken moist during the cooking process.
- Once the chicken is seasoned, place the breasts into a large resealable plastic bag or vacuum-seal bag. If using a plastic bag, use the water displacement method to remove as much air as possible before sealing. This will help the chicken cook evenly.
- When the water bath has reached the desired temperature, carefully submerge the sealed bag with the chicken into the water. Make sure the chicken is fully submerged for even cooking.
- Cook the chicken in the sous vide bath for 1 hour. During this time, the chicken will cook gently and maintain its moisture.
- Once the cooking time is complete, carefully remove the bag from the water bath. Open the bag and take out the chicken breasts. Be cautious as they will be hot.
- If desired, you can sear the chicken for added flavor and texture. Heat a skillet over medium-high heat and add a small amount of olive oil. Once hot, place the chicken breasts in the skillet and sear for 1-2 minutes on each side until golden brown.
- After searing, remove the chicken from the skillet and let it rest for a couple of minutes. This will help retain its juices.
- Slice the chicken breasts and arrange them on a serving plate. Garnish with fresh herbs of your choice, such as parsley or thyme, for an added touch of flavor and presentation.
- Serve the sous vide chicken warm, and enjoy it as part of a healthy lunch with your favorite sides, such as a fresh salad or steamed vegetables.
Tips
- Temperature Precision is Key: Always use a reliable digital thermometer or immersion circulator to ensure exact water temperature. Even a few degrees can dramatically affect chicken's texture.
- Pat Chicken Completely Dry: Before seasoning, use paper towels to remove all moisture. This helps seasonings stick better and promotes better searing if you choose to finish the chicken in a hot skillet.
- Don't Skip the Seasoning Massage: Thoroughly rub the olive oil and spice mixture into the chicken to maximize flavor penetration.
- Bag Technique Matters: When sealing your chicken, remove as much air as possible to ensure even cooking and prevent any water from entering the bag.
- Searing is Optional but Recommended: A quick 1-2 minute sear after sous vide cooking adds a delightful golden-brown exterior and extra flavor complexity.
- Resting is Crucial: Always let your chicken rest for a few minutes after cooking to allow juices to redistribute, ensuring each bite is moist and flavorful.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 0g
Protein: 30g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 90mg
