For those who appreciate the finer nuances of cooking, this sous vide chicken and broccoli recipe offers a unique experience. The sous vide process involves cooking food in vacuum-sealed bags in a water bath at a precise temperature. This method ensures that the chicken is evenly cooked, moist, and full of flavor, while the broccoli maintains its crisp texture and vibrant color.
The main ingredients for this recipe are chicken breasts, broccoli, and lemon, which are readily available in most supermarkets. However, you might need to specifically look for sesame oil and red pepper flakes, which are usually found in the Asian or international food aisle. Sesame oil adds a distinct, nutty flavor to the broccoli, while the red pepper gives it a kick. Also, remember to pick up gallon-sized zip-top freezer bags if you don't already have them at home. These are necessary for the sous vide cooking process.
Sous Vide Chicken and Broccoli Ingredients
Chicken breasts: The star of the dish, chicken breasts are used because they are lean, healthy and absorb flavors well.
Broccoli: Rich in vitamins and minerals, broccoli adds a nice crunch and a vibrant green color to the dish.
Lemon: Adds a tangy freshness that enhances the flavor profile of the chicken.
Sesame oil: This gives the broccoli an Asian-inspired flavor with its unique, nutty taste.
Red pepper: Adds a kick to the broccoli, making the dish more exciting.
Salt: Used to enhance the overall flavors of the dish.
Black pepper: Adds a touch of heat and complexity to the chicken.
One reader, Dare Tackett says:
This sous vide chicken and broccoli recipe is a game-changer! The chicken turned out incredibly tender and juicy, and the broccoli was perfectly cooked. The flavors were spot on, and the cooking process was so easy. I'm definitely making this again!
Mastering Sous Vide Techniques for Chicken and Broccoli
How to sous vide chicken and broccoli: This technique involves cooking food in a temperature-controlled water bath. It requires a sous vide machine or immersion circulator to maintain a precise temperature for an extended period.
How to season chicken and broccoli: Seasoning the chicken and broccoli with salt, pepper, lemon, red pepper flakes, and sesame oil enhances their flavors. Ensure the seasoning is evenly distributed for balanced taste.
How to vacuum-seal the bags: Use the water displacement method to remove air from the bags before sealing. This ensures efficient heat transfer and prevents the bags from floating during cooking.
How to ensure even cooking: Rotate the bags halfway through the cooking process to ensure that the chicken and broccoli cook evenly in the water bath.
How to store prepared chicken: If desired, the prepared chicken can be frozen for later use. Ensure the bags are sealed properly to maintain the quality of the chicken.
How to serve: When serving, portion the chicken and broccoli as needed for individual servings or a family meal.
How To Make Sous Vide Chicken and Broccoli
This sous vide chicken and broccoli spiced with salt, pepper, lemon, and sesame oil turn out deliciously juicy, a perfect sous vide-cooked pair for dinner!
Serves:
Ingredients
- 4medium chicken breasts,(6 to 8 oz each)
- 1tspsalt
- ¼tspblack pepper
- 1lemon,sliced thin
- 1½lbsbroccoli florets
- 2tspsesame oil
- ½tspred pepper,flakes
- pinchkosher salt,or sea salt, or table salt
Instructions
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Fill a pot with water and place the immersion circulator inside.
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Set the temperature to 158 degrees F and let the water come up to temperature.
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Season the chicken breasts with salt and pepper, and place them in a gallon-sized zip-top freezer bag with the lemon arranged over top.
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Seal the bag with as little air as possible by using the water displacement method to press out all the air.
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Just slowly lower the bag with the chicken into the water, letting the pressure of the water press the air out of the bag.
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Once the top of the bag reaches the water line and all the air has been pressed out, seal the bag.
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This can be done in the pot of water as it heats. (Just be careful if the water is already steaming.)
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Set the chicken aside on a kitchen towel until the water has finished heating.
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At this point, the bag can be frozen if desired to store the prepared chicken for later.
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To prepare the broccoli, place the florets in a gallon-sized zip-top freezer bag, and season with red pepper flakes and sesame oil.
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To weigh the broccoli down, add a few heavy soup spoons to the bag (or plan to place a heavy bowl over the top of the water bath to keep the broccoli submerged).
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Use the same water displacement technique to seal the broccoli bag.
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Once the water has come to temperature, add the chicken and broccoli to the water and cook for 2 hours.
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Make sure the cooking bags are completely submerged in the water.
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Place a heavy bowl over the pot if the spoons aren’t keeping the broccoli submerged.
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Rotate all the bags halfway through cooking to make sure they are cooking evenly, as sometimes they can get jostled around in the water.
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When cooking time ends, remove the bags from the water and turn off the circulator.
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To serve, remove the chicken and broccoli, and portion in lunch-sized portions or serve for dinner.
Recipe Notes
Make sure the chicken is in a single layer in the zip-top bag. If needed to use two bags, that’s better than having overlapping chicken pieces.
Nutrition
- Calories: 247.72kcal
- Fat: 12.66g
- Saturated Fat: 3.37g
- Trans Fat: 0.12g
- Monounsaturated Fat: 5.06g
- Polyunsaturated Fat: 3.10g
- Carbohydrates: 6.94g
- Fiber: 0.31g
- Sugar: 0.25g
- Protein: 27.69g
- Cholesterol: 74.24mg
- Sodium: 560.31mg
- Calcium: 70.54mg
- Potassium: 639.33mg
- Iron: 1.93mg
- Vitamin A: 198.47µg
- Vitamin C: 111.14mg
Expert Advice for Perfecting Sous Vide Chicken and Broccoli
When using the sous vide method for cooking chicken and broccoli, it's important to ensure that your bags are properly sealed to prevent water from entering and diluting the flavors. Additionally, rotating the bags halfway through the cooking process can help ensure even cooking. If you notice that the broccoli is floating to the top, placing a heavy bowl or some soup spoons in the bag can help keep it submerged, ensuring it cooks evenly.
Time-Saving Tips for Preparing This Recipe
Prep ahead: Prepare the chicken and broccoli bags the night before and store them in the refrigerator. This way, you can simply drop the bags into the water bath when you're ready to cook, saving time on prep.
Efficient packing: When sealing the bags, make sure to arrange the ingredients in a way that allows for quick and easy sealing, ensuring a tight seal without any air pockets. This will streamline the sous vide process and prevent any delays.
Substitute Ingredients For Sous Vide Chicken and Broccoli Recipe
Chicken breasts - Substitute with turkey breasts: Turkey breasts can be used as a lean and flavorful alternative to chicken breasts in this recipe. They have a similar texture and can be cooked sous vide to perfection.
Lemon - Substitute with lime: Lime can be used as a substitute for lemon to add a tangy and citrusy flavor to the dish. It pairs well with chicken and broccoli, adding a refreshing twist to the recipe.
Broccoli florets - Substitute with cauliflower florets: Cauliflower can be used as a substitute for broccoli in this recipe. It has a similar texture and when cooked sous vide, it retains its natural crunch and flavor.
Sesame oil - Substitute with olive oil: Olive oil can be used as a substitute for sesame oil to add a rich and smooth flavor to the dish. It complements the chicken and broccoli well and adds a subtle depth of flavor.
Red pepper - Substitute with paprika: Paprika can be used as a substitute for red pepper to add a mild, smoky flavor and a pop of color to the dish. It enhances the overall taste and appearance of the sous vide chicken and broccoli.
Plating Ideas for Sous Vide Chicken and Broccoli
Elevate the plating: When presenting the sous vide chicken and broccoli, focus on creating an elegant and visually appealing presentation. Use edible flowers and microgreens to add a pop of color and freshness to the dish.
Incorporate texture: Introduce contrasting textures to the dish by adding a crunchy element, such as toasted almonds, to complement the tender chicken and broccoli.
Utilize negative space: Embrace the concept of negative space on the plate to allow the vibrant colors of the chicken and broccoli to stand out. This will create a visually striking and sophisticated presentation.
Highlight the sous vide cooking method: Showcase the precision of the sous vide cooking technique by arranging the chicken and broccoli in a visually appealing manner, emphasizing the tenderness and juiciness achieved through this method.
Garnish with finesse: Pay attention to the finer details by garnishing the dish with a drizzle of balsamic reduction or a sprinkle of flaky sea salt to enhance the flavors and elevate the overall presentation.
Essential Equipment for Making Sous Vide Chicken and Broccoli
- Immersion circulator: A device used for sous vide cooking, which heats and circulates water to a precise temperature for cooking food in a water bath.
- Gallon-sized zip-top freezer bag: A plastic bag designed for storing food in the freezer, often used for sous vide cooking to hold ingredients and remove air for efficient cooking.
- Kitchen towel: A cloth used for drying hands, wiping surfaces, or handling hot items in the kitchen.
- Heavy soup spoons: Large, sturdy spoons used for weighing down ingredients in a bag during sous vide cooking.
- Heavy bowl: A large, weighty bowl used to keep ingredients submerged in a water bath during sous vide cooking.
Storing and Freezing Sous Vide Chicken and Broccoli
To store the cooked chicken and broccoli in the refrigerator, allow them to cool to room temperature before transferring to airtight containers. They will keep well in the fridge for up to 4 days.
If you want to freeze the sous vide chicken breasts for later, follow these steps:
- After seasoning the chicken with salt and pepper, place them in a freezer-safe zip-top bag with the lemon slices.
- Use the water displacement method to remove as much air as possible from the bag before sealing it tightly.
- Label the bag with the date and contents, then lay it flat in the freezer. Frozen sous vide chicken will keep for up to 3 months.
- When ready to cook, remove the bag from the freezer and place it directly in the preheated water bath. Add an extra hour to the cooking time to ensure the chicken cooks through from its frozen state.
To freeze the broccoli, blanch it first to preserve its color and texture:
- Bring a large pot of water to a boil and prepare an ice bath in a large bowl.
- Add the broccoli florets to the boiling water and cook for 2-3 minutes, until they turn bright green.
- Using a slotted spoon, transfer the broccoli to the ice bath to stop the cooking process.
- Once cooled, drain the broccoli and pat it dry with a clean kitchen towel or paper towels.
- Place the blanched broccoli in a freezer-safe zip-top bag, remove the air using the water displacement method, and seal tightly.
- Label the bag with the date and contents, then lay it flat in the freezer. Frozen broccoli will keep for up to 6 months.
- When ready to cook, remove the bag from the freezer and place it directly in the preheated water bath. The cooking time remains the same as for fresh broccoli.
Reheating Leftover Sous Vide Chicken and Broccoli
To reheat leftover sous vide chicken and broccoli, start by removing the chicken and broccoli from the refrigerator and letting them come to room temperature for about 15-20 minutes. This will help ensure even reheating and prevent the chicken from drying out.
Preheat your oven to 350°F (175°C). While the oven is heating up, place the chicken and broccoli in a baking dish. If the broccoli seems a bit dry, you can drizzle a little olive oil or add a splash of water to the dish.
Cover the baking dish with foil to help retain moisture and prevent the chicken from drying out during the reheating process. Place the covered dish in the preheated oven and reheat for 15-20 minutes, or until the chicken and broccoli are heated through.
Alternatively, you can reheat the sous vide chicken and broccoli in the microwave. Place the chicken and broccoli in a microwave-safe dish and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Be sure to check the temperature and stir the broccoli halfway through to ensure even reheating.
For a quick and easy stovetop method, heat a skillet over medium heat and add a small amount of olive oil or butter. Once the oil or butter is hot, add the chicken and broccoli to the skillet. Cover the skillet with a lid and heat for 3-5 minutes, or until the chicken and broccoli are heated through. Stir occasionally to prevent sticking and ensure even reheating.
If you have a sous vide machine, you can also reheat the chicken and broccoli using this method. Simply set the machine to the same temperature you used to originally cook the chicken (158°F or 70°C) and place the sealed bags containing the chicken and broccoli back into the water bath. Reheat for about 45 minutes, or until the chicken and broccoli are heated through.
No matter which reheating method you choose, be sure to check the internal temperature of the chicken with a meat thermometer to ensure it has reached a safe temperature of 165°F (74°C) before serving. Once heated through, you can season the chicken and broccoli with additional salt, pepper, or your favorite herbs and spices to refresh the flavors.
Interesting Trivia About Sous Vide Cooking
Sous vide cooking involves sealing food in airtight plastic bags and cooking it in a water bath at a precise temperature. This method helps retain the food's natural flavors and nutrients, resulting in tender and flavorful dishes.
Budget-Friendly Sous Vide Chicken and Broccoli Cooking
The sous vide chicken and broccoli recipe is a cost-effective option for households. The use of simple, affordable ingredients like chicken breasts and broccoli makes it budget-friendly. The cooking method also ensures that the chicken remains tender and juicy, minimizing waste. The approximate cost for a household of 4 people is around $20, making it an economical choice. The overall verdict rating for this recipe is 8 out of 10, considering its affordability, nutritional value, and delicious flavor.
Is This Chicken and Broccoli Dish Healthy?
This sous vide chicken and broccoli recipe is a healthy choice for several reasons:
- Chicken breast is a lean protein source, low in fat and high in essential amino acids
- Broccoli is a nutrient-dense vegetable, packed with vitamins, minerals, and fiber
- The cooking method (sous vide) helps retain nutrients and moisture in the ingredients
- The seasoning is minimal and doesn't rely on excessive salt or unhealthy additives
However, there are a few areas where the recipe could be improved:
- The recipe lacks a source of complex carbohydrates, which are important for sustained energy and overall nutrition
- The fat content is relatively low, and while this can be beneficial for some, healthy fats are essential for nutrient absorption and satiety
To make this recipe even healthier, consider the following suggestions:
- Serve the chicken and broccoli over a bed of quinoa, brown rice, or whole wheat pasta to add complex carbohydrates and additional fiber
- Drizzle the finished dish with a small amount of extra virgin olive oil or sprinkle with chopped nuts (such as almonds or walnuts) to incorporate healthy fats
- Add a side salad with mixed greens, cherry tomatoes, and a light vinaigrette to increase the vegetable content and provide a wider array of vitamins and minerals
- Experiment with different spice blends or herbs to enhance flavor without relying on salt, such as garlic powder, Italian seasoning, or fresh herbs like rosemary or thyme
Editor's Opinion on the Sous Vide Chicken and Broccoli Recipe
The sous vide chicken and broccoli recipe is a great way to achieve tender, juicy chicken and perfectly cooked broccoli. The use of sous vide cooking ensures that the chicken retains its moisture and flavor, while the broccoli is cooked to a vibrant green with a slight crunch. The seasoning with salt, pepper, lemon, sesame oil, and red pepper adds depth and complexity to the dish. The method of using sous vide cooking also allows for easy meal prep and portioning, making it a convenient and healthy option for any meal.
Enhance Your Sous Vide Chicken and Broccoli Recipe with These Unique Side Dishes:
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Appetizer and Dessert Ideas to Complement This Dish
Why trust this Sous Vide Chicken and Broccoli Recipe:
This recipe guarantees succulent chicken breasts and tender broccoli through precise sous vide cooking. The method ensures consistent results, locking in flavors and nutrients. The use of lemon adds a refreshing citrusy note to the chicken, while the sesame oil and red pepper flakes infuse the broccoli with a delightful nutty and spicy essence. The meticulous instructions and attention to detail showcase the expertise and dedication of the chef, earning the trust of users seeking a reliable and flavorful sous vide dish.
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