Sophie Bennett
Chicken is a great option for meal prep as it's inexpensive and can last for up to four days in the fridge after cooking. However, chicken, especially chicken breast, has a reputation for drying out quickly and becoming tough and chewy when overcooked. To avoid this, it's recommended to brine chicken breasts before cooking or to cook them in a sauce or marinade to add moisture and flavour. Additionally, cooking chicken pieces whole and cutting them up after cooking can help retain moisture, as dicing chicken before cooking can cause it to lose its juices. For those who don't mind the taste of reheated chicken, a drizzle of olive oil before microwaving can also help lock in moisture.
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What You'll Learn
Bake chicken on a bed of vegetables
One of the best ways to meal prep chicken without drying it out is to bake it on a bed of vegetables. This method keeps the chicken moist and juicy and is also a convenient one-pan meal.
To start, preheat your oven to 375-400 degrees Fahrenheit. The next step is to prepare your vegetables. You can use a variety of hardy vegetables that cook relatively quickly, such as onions, garlic, carrots, potatoes, tomatoes, zucchini, eggplant, or bell peppers. Chop the vegetables into similar-sized pieces to ensure even cooking. You can also add herbs like thyme and rosemary, or spices like paprika, for extra flavor. Once your vegetables are ready, toss them in olive oil, salt, and pepper, and spread them out on a baking sheet or dish.
Next, prepare your chicken. It is recommended to use boneless, skinless chicken breasts for meal prep as they are more versatile and easier to work with. However, you can also use chicken thighs, drumsticks, or a whole chicken if you prefer. Drizzle olive oil over the chicken and season generously with salt and pepper, or other spices of your choice. You can also squeeze lemon juice over the chicken to add flavor and help tenderize the meat.
Now, it's time to assemble your dish. Place the chicken pieces on top of the bed of vegetables. You can nestle the chicken into the vegetables or elevate it slightly to allow air circulation and even cooking. The chicken juices will drip down and flavor the vegetables as they cook.
Bake your chicken and vegetables for around 30 minutes to an hour, or until the chicken is cooked through. The ideal internal temperature for the chicken is 165 degrees Fahrenheit. During the cooking process, you can toss the vegetables a few times to coat them in the juices.
Once your dish is cooked, let the chicken rest for at least 5-10 minutes to allow the juices to redistribute and keep the meat moist. You can then slice or shred the chicken as desired and enjoy it with the flavorful roasted vegetables.
This method of baking chicken on a bed of vegetables is a simple and effective way to meal prep chicken without drying it out. It creates a juicy and tasty dish that can be enjoyed as-is or paired with crusty bread to soak up those delicious pan juices.
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Marinade chicken overnight
Chicken is a great meat for meal prep as it's inexpensive and can last for up to four days in the fridge after cooking. However, it can sometimes end up dry and chewy. One way to avoid this is to marinate the chicken overnight.
First, choose a marinade flavour and place all the ingredients into a medium bowl. Whisk to combine. You can use a glass food storage container, a large bowl, or a large sealable bag. If you use a bag, squeeze out as much air as possible, seal, and squish the bag to ensure the chicken is fully coated. You can use a neutral-flavoured oil like avocado or olive oil, or a mix of both.
Then, place the chicken breasts into the container or bag. Pour the marinade over the chicken. Seal the container or bag and remove as much air as possible. Squish the bag or turn the container occasionally to ensure all sides of the chicken are reaching the marinade.
You can marinate the chicken overnight or for at least six hours. Even 15-20 minutes can make a difference. When you're ready to cook, you can bake the chicken with the marinade in a small baking dish at 425°F (220°C) for 20-25 minutes, flipping halfway through. Or, grill each side for 4-5 minutes.
You can also freeze marinated chicken for up to three months. When you're ready to cook it, thaw it in the fridge overnight.
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Brine chicken before cooking
Brining chicken before cooking is an effective way to increase the moisture and tenderness of the meat. This is especially important for chicken, which tends to dry out in the oven. The process of brining involves soaking the chicken in a saltwater solution, which causes the meat to absorb some of the water, making it juicier when cooked.
- Prepare the brine by dissolving kosher salt or cooking salt in lukewarm water. You can also add other ingredients like fresh herbs, peppercorns, or garlic to the brine for additional flavour.
- It is important that the brine is completely chilled before adding the chicken.
- Submerge the chicken in the brine and let it soak for several hours. Smaller pieces of chicken will only need 1-2 hours, while a whole chicken is ideal after 8-12 hours. Even a short brine time of 2 hours can still impart flavour and improve tenderness.
- After brining, remove the chicken from the brine and pat off any excess water. Do not rinse the chicken, as this will not remove any salt and will only increase bacteria in your kitchen.
- The chicken can now be cooked using your preferred method. Remember not to add additional salt to your recipe, as the chicken is already well-seasoned from the brine.
It is important to note that brining for too long (more than 24 hours) can make the chicken overly salty. Additionally, never brine chicken at room temperature, as this can lead to bacteria growth.
By following these steps, you can ensure your meal-prepped chicken remains juicy and tender, without drying out.
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Cook chicken whole
One way to meal prep chicken without drying it out is to cook the chicken pieces whole. When you cut the chicken before cooking, you lose a lot of the juices in the process. Therefore, it is recommended to cook the chicken first and then chop it up. According to the USDA, cooked chicken should not be kept in the fridge for more than 3-4 days.
Brining
Brining helps chicken absorb moisture before cooking. It only requires three ingredients: water, salt, and a pinch of sugar. Dissolve the salt and sugar in lukewarm water, then add the chicken. Brine the chicken for a minimum of 15 minutes or up to a few hours. This technique is especially great if you plan to fry the chicken, as it keeps the meat juicy on the inside while giving you crispier skin.
Marinating
Like a brine, a marinade helps the chicken absorb moisture and flavour. Marinades work best with chicken breast. Seal the chicken in the marinade for a minimum of 2-3 hours, but overnight is ideal. This gives the chicken enough time to absorb the flavour and moisture without losing any liquid content or tenderness during cooking.
Baking
Baking chicken on a bed of vegetables is another way to keep it moist. As the vegetables cook, they release steam that helps keep the chicken from drying out. Preheat the oven to 400°F (200°C). Toss the vegetables and chicken in olive oil and season with salt and pepper. Squeeze lemon over the chicken for added flavour and to help tenderize the meat. Roast until the chicken is cooked through.
Resting
Allowing the chicken to rest before serving helps retain moisture. Cover the cooked chicken in foil and let it rest for at least five minutes. This gives the juices time to distribute throughout the meat, making it easier to slice and ensuring no dry pieces.
Reheating
When reheating chicken, adding a drizzle of olive oil can help lock in moisture and flavour. You can also lightly cover the chicken with a microwave-safe lid to keep it moist.
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Use a sauce
Using a sauce is a great way to ensure your meal-prepped chicken stays moist and juicy. There are a variety of sauces and marinades you can use to add flavour and moisture to your chicken.
Firstly, you can opt for a marinade. Marinades add both moisture and intense flavour to chicken. It is recommended to seal the chicken in a marinade for a minimum of two to three hours, but overnight is ideal. This allows the chicken to absorb the flavour and moisture without losing any liquid content or tenderness during cooking. You can use a blend of aromatic spices and liquid flavourings of your choice. Some popular seasonings include soy sauce, lime, rosemary, buttermilk, and yogurt.
Brining is another method to keep your chicken moist. Brining helps the chicken soak up moisture before cooking, resulting in juicy meat. To make a brine, simply dissolve salt and sugar in lukewarm water, then add the chicken for a minimum of 15 minutes or up to a few hours.
Additionally, you can cook your chicken in a sauce. There are numerous recipes available that utilise sauces to keep the chicken moist and flavourful. For example, you can try a recipe for Meal Prep Spicy Chicken & Asparagus Bowls, where the chicken is cooked in a spicy sauce.
When reheating your meal-prepped chicken, you can also add a drizzle of olive oil to the chicken before microwaving to help lock in moisture and flavour.
By utilising these sauce-based techniques, you can ensure your meal-prepped chicken remains juicy and tender, enhancing your overall dining experience.
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Frequently asked questions
It is recommended to buy organic, free-range, and air-chilled chicken. Boneless, skinless chicken breasts are also a good option as they are more versatile and easier to cut up.
You can brine chicken in a mixture of water, salt, and a pinch of sugar for at least 15 minutes or up to a few hours. You can also marinate the chicken in a sauce or dressing for a minimum of 2-3 hours, but overnight is ideal.
You can bake chicken on a bed of vegetables, as the steam from the vegetables will help keep the chicken moist. You can also cook chicken in a sauce, which will add moisture and flavor. If you are cooking chicken in an oven or on a stovetop, cover it with a lid to retain moisture.
Always let the chicken rest after cooking, and store it in an airtight container in the fridge for 3-7 days. When reheating, use a microwave with a lid to retain moisture, or add a drizzle of olive oil to lock in moisture.
