Split chicken breasts make for an inexpensive and healthy meal, especially if you cook them with zest. Americans eat an average of 60 lbs. of chicken every year, "Fitness" magazine says, and the reason is no mystery. Chicken is generally lower in calories and fat than beef or pork and usually cheaper. Split chicken breasts are even less expensive than buying breast fillets, and the cooking options can be just as tasty.
Methods
Because of their size and thickness, split chicken breasts work well with slow-cooking methods that thoroughly cook the meat. Grilling split chicken breasts will take longer than the average hamburger or steak, but it can make for a healthy alternative. Roasting, baking and broiling split chicken breasts are other methods of cooking them that can result in juicy, tender chicken. The time it takes to cook a split chicken breast depends on the cooking temperature and the thickness of the meat. The USDA says cooking a 6 to 8 oz. chicken breast on the grill takes at least 15 minutes per side while roasting takes at least 30 minutes at 350 degrees Fahrenheit.
Cooking Tips
Cutting the chicken open to test for doneness will let juices leak out. Use a meat thermometer instead. Split chicken breasts are not thoroughly cooked unless their internal temperature reaches 165 degrees Fahrenheit, according to the U.S. Department of Agriculture. Once you take them away from the cooking source, the chicken will continue to cook for a few minutes.
Seasoning Ideas
Marinating, glazing or rubbing the chicken breasts with low-calorie and low-fat seasonings can give it a tasty zing. Choices include fat-free Italian dressing, Catalina, low-fat Thousand Island or even mixing the dressing with a picket of dried onions from a soup mix. Glaze and rub options include low-fat honey mustard, teriyaki, low-calorie barbecue sauce, cracked pepper or seasoning rubs you create with your favorite spices.
Another Option
If you have the time, inclination and don't mind cutting apart raw chicken, you can always take the split chicken breast meat off the bone and slice it into smaller pieces. Small pieces of raw chicken work well cooked in stir fries, casseroles and rice dishes. Smaller pieces of chicken will cook much more quickly than the full split breasts. Another option is to grill, bake or roast the entire breast and then pull off the meat into smaller pieces to create a variety of other meals, such as chicken tacos, enchiladas and salads.
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