Juicy Pan-Seared Chicken Breasts
By Joe
Source: Serious Eats — Megan O. Steintrager, Air-Fryer Chicken Breasts.
A air-fryer chicken breasts recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Dry-brine. Set the breasts on a rack over a tray and pat them dry. Rub all over with salt and baking powder, then refrigerate skin-side up, uncovered, for at least 4 hours and up to a day.
- 2
Season and air-fry. Heat a 6-litre air fryer to 190°C for 3 minutes. Rub the chicken with olive oil, black pepper and any extra seasoning you like. Set the pieces in the hot basket skin-side down and cook until the centre reaches about 43°C, around 15 minutes. Turn them skin-side up and keep cooking at 190°C until the skin is deep gold and the centre is 68°C, 15 to 20 minutes more.
- 3
Rest. Move the chicken to a board and leave it for about 10 minutes before slicing; the temperature will climb towards 74°C as it sits.
Storage
Keep covered in the fridge and use within a few days.
Why this label?
21.1 g protein for 257 kcal = 8.2 g per 100 kcal, so protein gives about 33% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Sugar-free: 0 g sugars per 100 g (limit ≤ 0.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 50 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 257 kcal |
| Protein | 21.1 g |
| Carbohydrate | 0.1 g |
| of which sugars | 0 g |
| of which free sugars | 0 g |
| Fat | 18.6 g |
| of which saturates | 5.1 g |
| Fibre | 0 g |
| Salt | 1.78 g |
Protein per 100 kcal
8.2 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
