Meal Prepping Blackened Skinless Chicken Breast
This blog looks at the process of meal prepping blackened skinless chicken breast. It examines the challenges of cooking the chicken, as well as the benefits of the delicious, macro-friendly dish.
Ted ⚡️ Naiman
diet • exercise • health optimization
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Every week I meal prep a bunch of all-purpose protein that I can throw into anything — a salad, wrap, stir-fry, soup, scramble, or really anything else I want.
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023
Blackened skinless chicken breast is a favorite.
Delicious, and look at those macros! 🤩
Here’s how I make it:
🧵… pic.twitter.com/MOJorcaFea -
But first, the challenges.
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023
Skinless chicken breast can be EXTREMELY unforgiving.
It is so lean that it is incredibly easy to overcook, and it dries out something awful. 🌵☀️
It is also a bit bland, so without the right seasoning you are left with only the taste of sadness. 🥹 -
And of course we have food safety issues, so while you don’t want to overcook it, you really REALLY don’t want to undercook it. 🤢
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023
Did I mention the fact that they are asymmetrical in all three dimensions, making this narrow unforgiving cooking range PHYSICALLY IMPOSSIBLE? 🙁 -
Behold, the ultimate secret:
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023
“Feathering out” the chicken breast, making it not only thinner for rapid cooking without drying, but also a uniform thickness for even cooking throughout!
This is kind of like butterflying, only better.
Here’s a video, thanks to @oldschoolkevmo: pic.twitter.com/1bOHZO0Mxw -
Next I put a TON of equal parts onion powder and paprika on a plate, plus some salt and pepper. Mix the seasoning together, then dredge the feathered chicken in these blackening spices and fry in cast iron (with some olive or avocado oil) on medium heat for ~3 minutes per side. pic.twitter.com/WEdJWfrSVC
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023 -
Let them cool, then slice and store in the fridge for multipurpose use all week long!
— Ted ⚡️ Naiman (@tednaiman) March 26, 2023
🙌🏼😁
[ this recipe will be in the Satiety Per Calorie book, but the ability to easily cook a really good skinless chicken breast is going to change someone’s life—so here you go! ☺︎ ]
∴︎ pic.twitter.com/HnGcqidX3z