Easy Sous Vide Chicken Breast (Citrus Glazed)

• khẩu phần: 3 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 1 hour 35 minutes

Nguyên liệu

1 pound boneless skinless chicken breasts (2-3 pieces)

seasonings: salt, black pepper, few springs fresh thyme (or dried)

optional garnishes: 1-2 tsp. toasted sesame seeds, 1 sliced green onion.

1 large orange (1/2 cup juice and 1-2 teaspoons zest) (or 2 medium oranges)

1 lime (the juice)

1/4 lemon (the juice)

1/4 cup maple syrup (honey or brown sugar can be substituted)

2 tablespoon soy sauce (low sodium)

1 1/2 teaspoon minced/grated garlic (or 1/2 tsp garlic powder)

1/4 teaspoon kosher salt

1/8 teaspoon chili flakes

1 1/2 teaspoon cornstarch

2 tablespoon chopped cilantro (optional)

Hướng dẫn

PREPARE SOUS VIDE BATH: Fill water in the sous vide container as per manufacturers instructions (not too high). Set the temperature to 144F/62C (for soft, moist breasts) and allow sous vide water bath to heat to that temperature. Note 1 for other temperatures.

PREPARE CHICKEN: Season generously both sides of the chicken with salt and pepper and place a few sprigs of thyme on top (or sprinkle lightly with dried thyme). For vacuum seal method: Fold back top of sous-vide bags about an inch to create a flap (this ensures no food touches the top of the bag where it gets sealed). Insert one or two chicken fillets per bag (I do 2 in one bag) in a single layer, ensuring no overlap. Unfold the flap and vacuum seal the bag using a vacuum sealer. Note 2 for water displacement method.

COOK CHICKEN SOUS VIDE: When temperature of the water bath has reached 144F/62C, submerge the plastic bags with the chicken into the water. Cover and cook for minimum 90 minutes and a maximum of 4 hours.

MAKE GLAZE: While chicken is cooking, whisk together all glaze ingredients in a small saucepan. Stir. Heat to boiling, then reduce heat to medium heat and continue to cook, about 8-10 minutes until sauce is reduced and slightly thickened (it should coat the back of a spoon).

FINISH THE DISH: Remove chicken from bag(s) and pat dry with paper towels. Coat with glaze, reserving 2-3 tablespoons for final drizzle. If you want to brown chicken to enhance presentation, place breasts on a foil-lined pan and broil one side a few inches from top of the oven for about 3 minutes. (Alternatively, do a quick sear in a sauté pan or cast iron pan on one side (without the glaze) with a little oil over medium-high heat for 2 minutes.) Slice on angle if desired on cutting board, transfer to plates, drizzle with remaining glaze, add sesame seeds and green onions if using and serve.

Dinh dưỡng

• Calo: 302 kcal
• Tổng Chất béo: 4 g
• Chất béo bão hòa: 1 g
• Cholesterol: 97 mg
• Natri: 1044 mg
• Tổng Carbohydrate: 31 g
• Chất xơ: 2 g
• Tổng Đường: 25 g
• Chất đạm: 34 g