how to make chicken breast tender and juicy

apple stuffed chicken roll

Chicken breast is low in fat but high in protein. It is heart-healthy fare. But it can turn out tough and chewy and unappetizing exactly for this reason, that it is low in fat. No cooking method I’ve tried so far can ensure against this culinary disaster. I found this method for making perfectly tender and juicy chicken breasts on The Kitchn who got it from the 1975 classic Joy of Cooking. I’ve adapted it here for

Apple Stuffed Chicken Rolls for Two

Prep time: 10 minutes
Cook time: 10 minutes
Rest time: 10 minutes

Chicken
1 large chicken breast, pounded flat to ½ inch thickness then halved
1/4 cup all purpose flour
2 teaspoons Italian seasoning or chopped fresh herbs, such as rosemary, thyme, basil, and dill
Salt and pepper to taste
1 teaspoon olive oil

Stuffing
1 Granny Smith apple, peeled, cored, and chopped
1/4 cup whole wheat panko bread crumbs
1/4 cup cilantro, chopped
2 scallions, chopped
1 clove garlic, pressed in a garlic press
1 teaspoon olive oil
Salt and pepper to taste

Make stuffing. In a small bowl, combine apple, bread crumbs, cilantro, scallions, and garlic. Set aside. Heat 1 teaspoon olive oil in a 10 inch skillet. Cook apple mixture until apples are softened, about 5 minutes. Taste and add salt and pepper. Taste again and adjust seasoning if necessary. Remove from heat. Scrape apple mixture back into the bowl and allow to cool.

Meanwhile, stuff the chicken breasts. In a large pie plate, put the flour and seasonings. Mix with a fork. Dredge the chicken breasts in the flour mixture, shaking off excess. Put about 2 tablespoons of cooled stuffing in the center of one chicken breast. Roll up and fasten with three toothpicks. Repeat with the other chicken breast.

Do the Joy of Cooking method. In the 10-inch skillet, heat the other tablespoon of olive oil over medium high heat. Add the chicken rolls and cook 30 seconds on each side for a total of 2 minutes. Cover and reduce heat to low. Cook for 10 minutes on low. Do not open the lid. Turn off the flame and let sit for an additional 10 minutes. Again, don’t open the cover.

I recommend serving the chicken rolls with roasted parsnips and carrots, and creamy mashed cauliflower with low fat milk, salt and pepper.

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