How do you remove fat and tendons from chicken breast?

Removing fat and tendons from chicken breast can seem like a daunting task, but with the right techniques, it can be easy. Here are some quick answers to common questions about removing fat and tendons from chicken breasts:

Table of Contents

Why remove fat and tendons from chicken breast?

There are a few reasons you may want to remove the fat and tendons from chicken breasts:

Improves texture – Fatty or sinewy pieces of chicken can have an unappealing mouthfeel.
Reduces calories – Chicken fat and tendons are high in calories from fat.
Makes it easier to chew – Tendons especially can be tough and chewy.

Improves appearance – Trimming fat and tendons gives you nice, uniform chicken breasts for serving.

What are the best tools for removing fat and tendons?

Having the right tools makes removing fat and tendons much easier. The best tools are:

Sharp boning knife – A thin, sharp knife can easily slice under fat and scrape tendons away.

Kitchen shears – Sturdy shears allow you to trim off pieces of fat quickly.
Clean cutting board – Give yourself a good surface to work on.
Paper towels – For wiping away excess fat and juices.

What’s the best technique for removing fat?

Here is a simple process for removing the fat from chicken breasts:

Lay chicken breast skin side down on cutting board.
Pull fat away from meat with your fingers, then slice under it with your knife at an angle.

Slide your knife under the fat to separate it from the meat.
Trim off any remaining fat with kitchen shears or knife.
Discard excess fat.

Focus on removing large pockets and strips of fat around the chicken breast. Be careful not to cut too deeply into the meat.

How do you remove the tendons from chicken breast?

Here are the steps for removing tendons:

Feel along the chicken breast for tough, stringy tendons.

Insert knife under tendon, angling blade to run alongside it.
Carefully scrape knife under tendon to loosen it from the meat.
Grab end of tendon with paper towel and pull it off.

Trim off any remaining little tendon bits.

Try to remove tendons in one piece if possible. Expect tendons to run along the thicker end of the breast and in the center.

Should you remove the tenderloin fillets?

You can choose to remove the small tenderloin fillets tucked under the chicken breast if desired. Here’s how:

Turn chicken breast over and feel for 2 small oval-shaped lumps.
Run knife along either side to detach tenderloins from breast.
Pull them out gently with your fingers.

Trim off any fat or tendons.

The tenderloins are very tender and boneless when removed. You can cook them separately from the breast meat if you like.

Can you trim chicken breasts in advance?

It’s best to trim fat and tendons from chicken breasts shortly before cooking. However, you can do it in advance if needed:

Trim breasts no more than 1-2 days before cooking.
Tightly wrap each breast in plastic wrap.
Refrigerate until ready to use.

Properly stored, trimmed chicken breasts should last uncooked for 2-3 days in the fridge.

How can you tell if the fat and tendons are removed?

Here are signs you’ve successfully removed the fat and tendons:

No visible thick fat pockets or streaks in the meat.

No opaque white sinewy tissue remaining.
Chicken breasts feel tender when squeezed.
Knife trims off smoothly without catching.

Thickness and shape is even.

What should you do with the excess fat and tendons?

You have a couple options for dealing with the excess fat and tendons after trimming:

Discard – The easiest option is to simply throw away the fat and tendons. They won’t provide any benefit cooked or eaten.

Render the fat – You can cook trimmed fat over low heat until melted. Strain and save rendered fat for cooking or making candles.
Use in stock – Add fat, tendons, and scrap meat to a stock pot of water to make chicken stock.

Conclusion

While it takes a bit of time and effort, removing the fat and tendons from chicken breasts pays off in terms of taste and texture. With the right tools and technique, you can neatly trim chicken in just a few minutes. Pay attention to cutting carefully along fat deposits and tendons to remove them fully. Properly trimmed chicken breasts will cook up juicy and pleasantly chewy.

Step-By-Step Process for Trimming Chicken Breasts

Follow this complete step-by-step process for neatly trimming fat and tendons from chicken breasts:

Prep the Chicken

Take chicken breasts out of packaging and rinse under cold water.
Pat dry thoroughly with paper towels.

Inspect breasts and feel for fat pockets or tough, stringy tendons.

Trim the Fat

Place chicken breast skin side down on cutting board.
Pull fat away from meat with fingers to expose seam.

Slice under fat with tip of knife angled outward.
Carefully slide knife under fat to separate it from meat.
Trim off remaining fat deposits with kitchen shears.

Repeat process on other side.

Remove Tendons

Feel along breast for tendons and pinch to identify them.
Insert knife under tendon at an angle.

Scrape blade along to detach tendon from meat.
Grab tendon end and peel it off breast.
Neatly trim off any remaining small tendon pieces.

Detach Tenderloins

Turn breast over and feel for 2 small oval lumps of tenderloin.
Run knife down either side to release from breast.
Gently pull tenderloins out with fingers.

Trim tendons and fat from tenderloins.

Final Trimming

Visually inspect chicken breast from all angles.
Trim any remaining loose pieces of fat or tendon.

Rinse breasts under water and pat very dry.

Once chicken is trimmed, you can refrigerate in an airtight container for 1-2 days until ready to cook. With this process, your chicken breasts will be perfectly prepared for healthy, delicious meals!

Tips for Trimming Chicken Breasts

Use these handy tips for even better results when trimming your chicken breasts:

Consider leaving skin on if desired. The skin helps keep chicken moist and adds flavor when cooked.
Chill chicken in freezer 10-15 minutes before trimming to firm it up – makes removal easier.
Trim chicken right before cooking for best flavor and juiciness.

Save chicken scraps for making stock or bone broth.
Rinse knife and shears often to avoid sticking.
Don’t try to remove every tiny bit of fat – focus on the large chunks.

Pull skin taut while trimming to evenly cut against meat.
Always trim on a clean cutting board and wash hands.

Common Questions

Here are answers to some frequently asked questions about trimming chicken breasts:

How much fat should you trim off?

Aim to remove the large, distinct pockets and strips of fat on the breasts. Smaller marbling and bits are fine to leave on.

Can you just cut the fat off after cooking?

It’s much harder to trim cooked chicken neatly. Raw fat is easy to see and slice off.

What kind of chicken works best?

Boneless, skinless chicken breasts are easiest. Whole breasts with skin or bone-in breasts take more effort.

Does it matter if some tendons remain?

Leaving small bits of tendon likely won’t affect the texture much after cooking. But try to remove the major tendons.

Should you pound the chicken to get thin even pieces?

Pounding to an even thickness can help chicken cook evenly. But it’s not required for just trimming.

How do you know if chicken has gone bad and should be thrown out?

Signs of spoiled chicken include slimy texture, foul odor, gray color, and sticky or tacky feel. When in doubt, throw it out.

Nutrition Information

Trimming fat and tendons from chicken breasts provides nutritional benefits. Here is how the nutrition compares for a 6oz raw, boneless, skinless chicken breast:

Nutrient	Untrimmed	Trimmed
Calories	230	160
Fat	15g	5g
Saturated Fat	4g	1.5g
Protein	26g	26g

As you can see, trimming the fat significantly reduces the calories and amount of unhealthy saturated fat. Yet the protein levels remain excellent at 26g per serving. Choosing trimmed chicken breast supports heart health and building lean muscle mass.

Cooking Trimmed Chicken Breasts

Here are some top methods for cooking trimmed chicken breasts:

Baked Chicken

Bake in a 375°F oven for 25-30 minutes until no longer pink inside. Brush chicken with oil and seasonings of choice before baking. Bake directly on oven rack or on a parchment lined pan for best results.

Pan-Seared Chicken

Cook chicken about 6-8 minutes per side in an oiled, non-stick skillet over medium-high heat. Achieve a nice browned crust. Reduce heat if chicken browns too quickly.

Grilled Chicken

Grill over direct medium heat for 8-12 minutes, flipping once halfway through. Use a digital food thermometer to confirm chicken reaches 165°F internally.

Slow Cooker Shredded Chicken

Combine 4-6 trimmed chicken breasts with seasonings in a slow cooker. Cook on low heat for 4-6 hours until very tender. Shred chicken with two forks for tacos, sandwiches, casseroles, etc.

Poached Chicken

Simmer chicken breasts in broth, wine or water over medium heat for about 10 minutes until fully cooked. Slice poached chicken for salads, sandwiches, pasta dishes and more.

Healthy Recipe Ideas

Here are some nutritious recipe ideas for your trimmed chicken breasts:

Mediterranean Chicken Salad

Combine grilled chicken with cucumbers, tomatoes, olives, feta cheese, red onion, fresh herbs, olive oil, and lemon. Toss with romaine lettuce.

Chicken Fajitas

Saute sliced chicken with bell peppers and onions. Wrap in tortillas with desired fajita toppings.

Chicken Parmesan

Bread chicken in egg and panko breadcrumbs. Bake until crispy. Top with marinara sauce and melted mozzarella cheese.

Thai Chicken Satay

Marinate chicken in Thai peanut sauce. Grill on skewers and serve over rice with a spicy peanut sauce.

Buffalo Chicken Wraps

Coat chicken in spicy buffalo sauce and ranch dressing. Fill wraps with lettuce, tomato, chicken, blue cheese crumbles.

Hopefully these recipe ideas provide inspiration for using your trimmed, healthy chicken breasts in delicious ways!