I've always loved reading. In high school I plowed through the classics with impressive stamina. Then in college my interests turned more lighthearted and I accumulated a shelf-full of chick-lit (or what my husband refers to as the "pastel books"). Now days I read mostly recipes. Between Bon Appetit and Acute Care Nursing I've managed to squeeze in a few good reads- the novels I just couldn't miss. But take me into a Barnes and Noble and forget the novels, I gravitate towards the cookbooks. I also read menus. Dining out has taken on new meaning because rather than simply glancing over lists of food items to choose something that sounds appetizing to me, I study them. I find the clever combinations and creative preparations of food intriguing, even inspiring. The best restaurant experiences leave with with a tummy full of food and new ideas for recipes of my own!
That's how this one came about. I ordered a very similar dish at a restaurant called Red Fish on Hilton Head Island- blackened chicken breast with a bright mango and avocado salsa. When I created my own I decided to grill the chicken (blackened dishes are often pan-fried) and included pineapple and kiwi in the salsa. And it was better than before!
After several years, I feel like I've almost mastered the perfectly tender and juicy chicken breast. These are the tricks I use to ensure that my meat doesn't turn out tough or dry:
First of all I buy quality meat. Organic and free-range poultry is best, but I can't always afford that. I do make sure my chicken is hormone-free and I always buy it fresh. If I buy a large amount at once, I'll freeze it when I get home, but I never buy it pre-frozen. The next tip I can offer is to let the raw meat sit outside of the fridge for a little while before cooking. Having the meat at room temperature prevents the outside from turning dry before the inside cooks through. In keeping with the same principle, pounding the chicken breast to an even thickness (it doesn't have to be flat, just evenly thick across) allows for more even cooking. Searing meat at high temperatures before reducing the heat to finish cooking allows a crust to form on the outside that will seal in some of the juices. Most important of all, if you want tender, juicy chicken, don't overcook it! Chicken needs to reach an internal temperature of 160-165 F to prevent food-borne illness. You can use a meat thermometer, or know what to look for. When the chicken is done the juices will run clear. Keep in mind that meat continues to cook for a few minutes even after you remove it from the heat source, so DON'T leave it on too long! This leads to my last point. After you take the chicken off the grill (or out of the skillet, oven, whatever), LET IT REST. Use some self-control to keep yourself from slicing into it right away and you'll be thankful. When you cut into piping hot meat, the juices run everywhere- onto your cutting board, plate, everywhere besides your mouth. If the chicken is allowed to cool slightly, it will retain its juices when it is carved and be unbelievably moist (this principle applies to all meats)!
INGREDIENTS
4 boneless, skinless chicken breast halves, pounded to even thickness and patted dry
Blackening Rub:
2 tsp. paprika
1/2 tsp. salt
1/2 tsp. cayenne pepper
1 tsp. ground cumin
1 tsp. dried thyme
1/2 tsp. ground white pepper
1/2 tsp. onion powder
Tropical Fruit Salsa:
1 cup mango, diced
1 cup pineapple, diced
1 cup kiwi, diced
2 avocados, peeled, pitted, and diced
1/2 cup red onion, diced
1/4 cup cilantro, finely chopped
1 lime, juiced
1 serrano pepper, minced (more or less to taste)
salt and freshly ground black pepper, to taste
DIRECTIONS
1. Preheat outdoor grill or indoor grill pan to high heat (you want high heat for that crisp "blackened" effect).
2. To prepare the chicken, shake to combine the seasonings in a small container. Rub over the surface of the chicken breasts. Grill until the juices run clear. Let rest several minutes before topping with salsa and serving.
3. To prepare the salsa, gently toss to combine the fruits, avocado, onion, cilantro, lime juice, and pepper in a medium bowl. Season to taste with salt and pepper. Refrigerate until ready to serve.
Serves 4.
(Rub adapted from All Recipes, Salsa adapted from Gourmet)
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