Chicken Breast
There are numerous cuts of chicken but we are only interested in four: Breast, thigh, wing and leg. Of these four, the most of interest to us as weight conscious people, is the breast. This is because it contains the most protien and has the smallest calorie count. The others have their places and make useful snacks, and may be part of a lunch menu if there are no breasts available.
Ingredients
- ½ tbsp virgin olive oil
- Sea Salt
- Chicken breasts as required
Optional:
- 1 ½ tsp garlic granules
- 2 tsp mixed herbs
- ½ tsp pepper
Cooking Guidlines
In an air fryer. Brush the chicken with the oil and set aside. If required, prepare the optional ingredients by mixing them together on a plate. Coat the chicken breast with the sea salt and the optional ingredients, if used. Cook in your air fryer at 180C for 18-20 mins, turning halfway through.
To cook in a conventional oven. Preheat your oven to gas mark 6 (200C, 400F and for fan oven 180C). whilst the oven is preheating prepare the chicken breasts as above and place them on a baking tray. When the oven is ready, place the chicken breasts in the middle and cook for 25-30 minutes, or until cooked all the way through.
To check they are cooked, insert a temperature thermometer into the thick meat and it should read 70C. Alternatively pierce the thick meat with a knife and ensure the juices run clear. If it neither of these conditions are met then continue cooking for a minute at a time and recheck until fully cooked.
| Cals | Fat | Carbs | Protien | |
|---|---|---|---|---|
| Per Breast | 215 | 1g | 38g | <0.5g |