Chicken breast is a versatile and popular ingredient used in many dishes. It can be prepared in various ways – baked, grilled, sautéed, etc. One unique technique that is sometimes used is smashing the chicken breast prior to cooking. This method can help the chicken cook faster while enhancing flavor and texture. In this article, we’ll explore why smashing chicken breast can be beneficial and how to do it properly.
What Is Smashed Chicken Breast?
Smashing chicken breast is exactly what it sounds like – taking a raw chicken breast and flattening it with something heavy like a rolling pin, meat mallet, or even the bottom of a pan. This breaks up the thick layer of breast meat so that it cooks more evenly. It also allows seasonings to better penetrate the meat for more flavor. The smashed chicken will have a thinner profile once cooked, almost like a cutlet. While it cooks faster, the meat still remains juicy when properly prepared.
Benefits of Smashed Chicken Breast
There are a few advantages that smashing chicken breasts provides over regular intact chicken breasts:
- Cooks faster – By pounding the chicken breast thinner, the meat will cook much more quickly and evenly since heat can penetrate from both sides.
- More surface area for browning – Flattening out the breast creates more surface area for delicious browning in the pan or on the grill. This adds flavor and texture.
- Better absorption of marinades/seasonings – Smashing allows spices, herbs, marinades and other flavorings to saturate the meat better for more flavor in every bite.
- Uniform thickness – Pounding helps create an even thickness so no part is under or overcooked.
- Versatile for recipes – The thinner profile of smashed chicken breasts allows them to be used in a wide variety of recipes like chicken parmesan, chicken piccata, wraps, sandwiches and more!
How to Smash Chicken Breasts
Smashing chicken breast is easy to do at home with just a couple simple steps:
- Prepare the chicken – Rinse and pat dry boneless, skinless chicken breasts. Trim off any excess fat or sinew.
- Place between sheets of plastic wrap or parchment paper – This keeps raw meat contained and allows you to pound without making a mess.
- Pound with mallet or heavy pan – Use even, firm pressure to flatten the chicken to a thin, even thickness, about 1/2 inch. Do not over-pound or the meat will become dry.
- Remove top layer of plastic/paper – Chicken is now ready to season and cook as desired.
A meat mallet or small sauté pan works best for pounding evenly. Be careful not to tear the meat. Continue smashing from the center outward until the breast is thin and uniform in thickness.
Seasoning and Cooking Smashed Chicken Breasts
Smashed chicken breasts take well to all kinds of seasoning and flavor profiles. Consider rubbing them with:
- Herbs – rosemary, thyme, oregano, basil
- Spices – paprika, garlic powder, onion powder, chili powder
- Sauces and marinades – barbeque, teriyaki, jerk, Italian dressing
- Acidic components – lemon juice, lime juice, vinegar
- Oils for browning – olive oil, avocado oil, vegetable oil
- Salt and Pepper – for basic flavor
Smashed chicken can then be cooked quickly over medium-high heat in an oiled skillet or grill pan until browned and cooked through, about 2-4 minutes per side. The thin profile means it will cook fast and you’ll have a delicious browned exterior while the inside stays juicy. Smashed chicken breasts are extremely versatile for use in all kinds of recipes from salads to sandwiches to pastas and more!
Best Recipes for Smashed Chicken Breasts
Here are some delicious recipe ideas that are perfect for flattened, pounded chicken breasts:
Chicken Parmesan
Breaded, pan-fried cutlets topped with tomato sauce and melted mozzarella make classic chicken parm. Serve over pasta.
Chicken Piccata
Smash chicken is sautéed and then finished with a bright, buttery lemon-caper sauce. Often served with pasta or roasted vegetables.
Chicken Fajitas
Slice smashed chicken into strips and sauté with bell peppers and onions. Wrap in tortillas with desired toppings.
Chicken Caesar Salad
Chop or slice cooked chicken and add to a salad of romaine lettuce, Caesar dressing, croutons and Parmesan cheese.
Chicken Gyros
Thin chicken slices are the perfect fit for warm pita bread along with traditional Greek gyro toppings like tzatziki sauce, tomatoes, red onion and feta cheese.
Chicken & Waffles
Take this soul food classic to the next level by using smashed chicken for the perfect pair with crispy Belgian waffles!
Tips for Best Results
Follow these tips when smashing chicken breasts for optimal flavor, texture and cooking:
- Use boneless, skinless breasts to make pounding easier.
- Trim any excess fat or sinew before smashing to help meat hold together.
- Season before pounding so flavor gets worked into the meat.
- Do not over-pound or chicken will dry out. Stop when about 1/2 inch thick.
- Allow to rest at room temp 5-10 minutes before cooking if time allows to let flavors meld.
- Use a cooking thermometer to ensure chicken reaches safe 165°F internal temperature.
- Let rest 5 minutes before slicing for juicier results.
Common Questions
Does smashing chicken breasts dry them out?
Properly pounded chicken breasts should not end up dry. As long as you do not overdo it and flatten the meat too thin, smashing helps it cook fast while keeping the interior moist. Pound to an even 1/2 inch thickness for best results.
What can I use if I don’t have a meat mallet?
A small heavy skillet or rolling pin works well for pounding chicken breasts if you don’t have a mallet. You can also place in a gallon sized zip top bag and use any heavy object like a can of food or wine bottle to gently pound to desired thickness.
Is smashed chicken healthier?
Smashed chicken breasts are not necessarily healthier than regular intact chicken breasts. Both provide lean protein. However, pounding them thinner does allow them to cook faster using less added oil or butter for browning. They also absorb marinades and spices better for more flavorful recipes.
How long does smashed chicken last in the fridge?
Fresh raw chicken that has been pounded can be stored in the refrigerator just like regular chicken for 3-5 days until cooking. It should be wrapped or sealed in an airtight container. Cook within this timeframe for safety and best quality.
Can you freeze smashed chicken breasts?
Yes, flattening chicken breasts before freezing is recommended. First pound the chicken, then seal tightly in a freezer bag or airtight container with as much air pressed out as possible. Frozen smashed chicken will last 3-6 months and can go straight into recipes frozen.
The Benefits of Smashed Chicken Breast
To summarize, here are the main benefits of smashing chicken breasts before cooking:
| Benefit | Description |
|---|---|
| Faster cooking time | Thinner profile means chicken cooks through quickly and evenly |
| More browned exterior | Increased surface area browns better in the pan or on grill |
| Better flavor penetration | Seasonings and marinades soak into meat easier |
| Uniform thickness | Pounding creates an even thickness perfect for dishes like chicken parm |
| Versatile uses | Thin cutlets work for sandwiches, salads, fajitas, wraps and more! |
Conclusion
Smashing chicken breasts before cooking is an easy technique that results in faster cooking times, gorgeous browning, and better flavor penetration in the meat. The thin, flattened chicken works perfectly in a wide variety of recipes from classic chicken parmesan to salads, sandwiches, fajitas and more. With just a meat mallet, rolling pin, or skillet and a few good whacks, you can transform chicken breasts into quick-cooking, flavor-packed cutlets. Give smashed chicken a try for your next weeknight dinner or backyard grill session!