Tenderizing chicken breasts before grilling or baking can help make them more tender and juicy. Here are a few methods you can use to tenderize chicken breasts:
Pound them: Place the chicken breasts between two sheets of plastic wrap or wax paper. Use a meat mallet, rolling pin, or the bottom of a heavy skillet to gently pound the chicken breasts to an even thickness. Start from the center and work your way outward. Pounding the chicken breaks down the muscle fibers and makes them more tender.
Marinate: Marinating chicken breasts can help tenderize them while adding flavor. Prepare a marinade using ingredients such as lemon juice, vinegar, yogurt, buttermilk, pineapple juice, or tenderizing enzymes like papaya or kiwi. Place the chicken breasts in the marinade and let them sit in the refrigerator for at least 30 minutes to a few hours, depending on the recipe. The acid or enzymes in the marinade will help break down the proteins and make the meat more tender.
Brine: Brining is another method to add moisture and tenderness to chicken breasts. Dissolve salt and any additional seasonings in water or a flavored liquid such as broth or juice. Submerge the chicken breasts in the brine and refrigerate for 30 minutes to a few hours. Rinse the chicken breasts before cooking to remove excess salt.
Use a meat tenderizer: You can use a meat tenderizer tool that has small blades or spikes to puncture the chicken breasts. This helps break down the muscle fibers and tenderize the meat. Press the tenderizer firmly but gently into the surface of the chicken breasts.
Remember, when tenderizing chicken, it's essential to handle it safely and maintain proper food hygiene. Clean all utensils and surfaces thoroughly after coming into contact with raw chicken to prevent cross-contamination. Additionally, ensure the chicken reaches a safe internal temperature of 165°F (74°C) when cooking to ensure it's safe to eat.