Olive oil is a popular cooking oil that is commonly used for sautéing, roasting, grilling, and other cooking methods. Many people wonder if it is safe and advisable to use olive oil when cooking chicken. Here is a detailed look at whether or not chicken can be cooked in olive oil.
The basics of cooking with olive oil
Olive oil is pressed from olives and is one of the most versatile cooking oils available. Its flavorful taste and high smoke point make it a popular choice for many cooking methods. Here are some key facts about olive oil:
- Made from pressed olives
- Contains healthy monounsaturated fats
- Has a high smoke point around 400°F
- Adds flavorful taste to dishes
- Ideal for sautéing, roasting, grilling, etc.
The high smoke point means olive oil can withstand relatively high cooking temperatures before burning or smoking. This makes it suitable for cooking methods like pan frying, sautéing, baking, and roasting.
Benefits of cooking chicken in olive oil
Using olive oil to cook chicken has several potential benefits:
- Adds flavor – Olive oil has a bold, fruity flavor that infuses into the chicken as it cooks, adding taste and moisture.
- Promotes browning – The oil helps the chicken skin and exterior brown nicely, creating delicious crispy bits.
- High smoke point – Olive oil can be used for high heat cooking methods without burning.
- Monounsaturated fats – Olive oil contains healthy fats that may provide health benefits.
- Non-stick – Chicken is less likely to stick to the pan when cooked in oil.
The added flavor and browning from olive oil can take chicken dishes to the next level. Many cooks prefer using olive oil over more neutral oils like canola or vegetable oil to boost the taste of chicken.
Potential downsides of using olive oil for chicken
While cooking chicken in olive oil has some benefits, there are a few potential downsides to consider:
- Expense – Olive oil is typically more expensive than other cooking oils.
- Strong flavor – The assertive olive oil taste may overwhelm more delicate chicken dishes.
- Lower smoke point – Olive oil has a lower smoke point than highly refined oils, so it can burn at very high temperatures.
- Messiness – Chicken cooked in olive oil may be very greasy.
The strong olive flavor may not always be desirable, so it’s best to use a more refined oil when you want the chicken to shine. The lower smoke point means olive oil can burn if the pan gets extremely hot. It also splatters easily, so frying chicken in olive oil can be messy.
What cooking methods work best?
While olive oil has some drawbacks for chicken cookery, it works well for certain cooking methods. The best ways to cook chicken in olive oil include:
- Pan frying or sautéing – Cook chicken pieces over medium heat to brown while keeping the oil from burning.
- Roasting – Toss chicken parts or a whole bird with olive oil before roasting in the oven.
- Grilling – Lightly oil chicken pieces before grilling to prevent sticking.
- Stir frying – Quickly cook thinly sliced chicken in a very hot wok with olive oil.
- Marinading – Let chicken soak in an oil-based marinade before cooking.
For methods like deep frying, very high heat searing, or cooking delicate chicken, a high smoke point refined oil may work better than olive oil.
Pan frying or sautéing
Pan frying chicken in olive oil is a quick and easy way to cook boneless, skinless chicken breasts, thighs, or other pieces. Heat a skillet over medium heat then add just enough oil to coat the bottom. Season the chicken with salt and pepper then place it in the pan. Cook a few minutes until browned, then flip and cook until fully cooked through. The olive oil helps prevent sticking and adds great flavor.
Roasting
Olive oil is an excellent choice for roasting chicken in the oven. Toss chicken pieces or a whole bird with a tablespoon or two of olive oil before baking. The oil helps the exterior crisp up while keeping the meat moist and infusing flavor. Roast at 400°F until the chicken is fully cooked.
Grilling
Grilling can cause chicken pieces to stick and burn if not oiled properly. Lightly brushing or tossing chicken with olive oil before grilling helps prevent sticking to the grates. Grill over medium heat, turning occasionally, until the center is no longer pink.
Stir frying
Olive oil can work for stir frying chicken in a very hot wok or skillet. Make sure the oil is shimmering hot before adding thinly sliced chicken strips. Stir fry briefly until the chicken is cooked through. The olive oil adds flavor while preventing sticking at high heat.
How to choose the right olive oil
With so many olive oil options on the market, it can be tricky to know which kind to use. Here are some tips for selecting the right olive oil for cooking chicken:
- Avoid extra virgin – The low smoke point and bold flavor make it better for uncooked uses like dressings and dips.
- Look for refined or light olive oils – These have a higher smoke point and milder flavor for cooking.
- Check the label for the smoke point – Make sure it’s at least 390°F.
- Get a large bottle – Buying a liter or so ensures you always have it on hand for cooking.
- Store in a cool, dark place – Heat and light can make olive oil go rancid quickly.
A refined olive oil labeled as “pure” or “light” offers the mild flavor, high smoke point, and affordability needed for most chicken cooking.
Should the chicken skin be removed?
Many people wonder if it’s better to cook chicken with the skin on or with it removed when using olive oil. Here are some things to consider:
- Leaving it on browns the skin nicely and keeps the meat more moist.
- Removing it reduces overall fat and calories.
- Skinless chicken may dry out more easily.
- The skin helps add flavor from the oil.
- Skinless chicken is easier to cook evenly since the thickness is more consistent.
In most cases, olive oil can be used effectively for chicken cooked either with or without the skin. Cooks concerned about fat and calories may want to remove it before cooking. For others seeking crispy skin and added flavor, leaving it on when sautéing, roasting, or grilling chicken in olive oil is ideal.
Recipes using olive oil for chicken
Here are a few delicious recipe ideas that feature chicken cooked in olive oil:
Sautéed Chicken with Olives and Lemon
Ingredients:
- 1⁄4 cup olive oil
- 1 lb boneless, skinless chicken breasts, pounded thin
- 1⁄4 cup flour
- 1⁄2 tsp each salt and pepper
- 1⁄4 cup chicken broth
- 1⁄3 cup green olives, sliced
- Juice of 1 lemon
- 2 Tbsp capers
Instructions:
- Coat chicken in flour seasoned with salt and pepper.
- Heat olive oil in a skillet over medium heat.
- Cook chicken in batches 2-3 minutes per side until browned and cooked through.
- Remove chicken; add broth, olives, lemon juice and capers to pan.
- Simmer 1 minute to reduce slightly; pour sauce over chicken.
Greek Roasted Chicken
Ingredients:
- 1 whole chicken, 3-4 lbs
- 1⁄4 cup olive oil
- 4 cloves garlic, minced
- 1 tbsp dried oregano
- 1 tsp salt
- 1⁄2 tsp pepper
- Juice of 1 lemon
Instructions:
- Mix olive oil, garlic, oregano, salt, pepper, and lemon juice.
- Coat chicken inside and out with olive oil mixture.
- Roast at 400°F for 60-75 minutes until fully cooked.
Grilled Chicken with Olive Oil and Herbs
Ingredients:
- 1⁄4 cup olive oil
- 1 tbsp chopped fresh rosemary
- 1 tbsp chopped fresh thyme
- 2 lbs boneless, skinless chicken thighs
- 1 tsp salt
- 1⁄2 tsp pepper
Instructions:
- In a bowl, mix together olive oil, rosemary, and thyme.
- Season chicken with salt and pepper.
- Brush chicken liberally with olive oil mixture.
- Grill over medium heat 5-7 minutes per side until cooked through.
Conclusion
Cooking chicken in olive oil can add bold Mediterranean flavor and help prevent sticking while cooking. The key is choosing a refined olive oil with a high smoke point and using lower-temperature cooking methods like pan frying, roasting, and grilling. With its versatile taste and quality fats, olive oil can be an excellent choice for boosting the flavor of chicken dishes.