Published Tuesday, July 07, 2009 8:55 PM

Cook time can affect chicken's moistness

Dear Lisa: Do you have any advice for cooking chicken breasts so that they are not dry? Is it better to use the individually frozen chicken breasts or the fresh ones? -- T.J.

Dear T.J.: The best advice I can give is to not overcook them. When any protein is exposed to excessive heat for an extended period of time, the outcome is always tough and dry. The secret to cooking moist, tender chicken is simply a function of time and temperature.

Regardless of whether you're using fresh or frozen breasts, it's important to begin with a uniform thickness. Chicken breasts are naturally thicker on one end and taper to about half their thickness on the other, so the thin end will overcook before the thick end is done. Some processers have recognized this anatomical situation and now package their uniformly prepared breasts as "even cook." Lacking that commercial convenience, you can easily pound your own poultry.

Place the chicken breasts (thawed, if using frozen) between two sheets of plastic wrap, waxed paper or in a zipper bag. Lightly pound with a meat mallet, rolling pin, the bottom of a heavy skillet or anything else you can find, until the breast is an even thickness.

When grilling or pan-sauteing, most chicken breasts will cook in 6-8 minutes. Avoid cooking chicken beyond the recommended internal temperature of 165 F (or until juices run clear), and remember that cooked meats will rise in temperature at least another 5 degrees upon standing. Invest in an instant-read thermometer for optimal results.

As for recommending fresh or frozen breasts, it depends. Commercially frozen breasts are flash-frozen to minimize the formation of ice crystals, and are often ice-glazed to prevent freezer burn, which can result in a higher quality product. Home-frozen breasts may suffer in this regard.

But some processors also inject the chicken with chicken broth to guard against moisture loss, and thereby increase the sodium content of the chicken. You'll have to read the label to determine whether the chicken meets your processing preferences.

Finally, the best practice is to thaw frozen chicken slowly (overnight in the refrigerator). Moisture retention is optimized and you'll have much better results, regardless of your method of preparation.

* Lisa Fritz, a Bryan food and nutrition educator, answers readers' questions. Her e-mail is cheflisa525@yahoo.com.

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