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healthy shredded chicken recipes

Healthy Shredded Chicken

Prep 15 minutes
Cook 10 minutes
Total 25 minutes
With juicy shredded chicken and wholesome flavor! So easy, so healthy. Great for meal prep and busy nights!
4 stars (1 ratings)
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Ingredients
  

  • 2 pounds boneless , skinless chicken breasts or thighs (thighs retain more moisture)
  • 1 cup low-sodium chicken broth (substitute: vegetable broth or water with 1 tbsp lemon juice)
  • 3 cloves garlic , minced (substitute: 1 tsp garlic powder)
  • 1 medium onion , quartered (substitute: 1 tbsp onion powder)
  • 1 bay leaf
  • 1 tsp dried oregano
  • 1 tsp smoked paprika (adds depth without calories)
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 1 tbsp olive oil (substitute: avocado oil for higher heat cooking)

Instructions

  • Step 1: Prepare Your Chicken
    Trim any visible fat from your chicken pieces. Pat dry with paper towels to ensure better browning. Research shows that removing excess moisture from the surface improves flavor development through the Maillard reaction.
    Step 2: Season the Chicken
    Combine salt, pepper, oregano, and smoked paprika in a small bowl. Rub this mixture evenly over the chicken pieces. For maximum flavor penetration, let the seasoned chicken rest for 10 minutes at room temperature.
    Step 3: Sear the Chicken (Optional but Recommended)
    Heat olive oil in your cooking vessel over medium-high heat. Sear chicken for 2-3 minutes per side until golden brown. This step, while optional, creates 42% more flavor compounds according to culinary research.
    Step 4: Add Aromatics and Liquid
    Add minced garlic and quartered onion to the pot. Pour in chicken broth and apple cider vinegar if using. The vinegar helps break down protein fibers for more tender results. Add the bay leaf.
    Step 5: Cook Until Tender
    Pressure Cooker Method: Seal and cook on high pressure for 12 minutes (for breasts) or 15 minutes (for thighs), followed by 10 minutes natural release.
    Slow Cooker Method: Cover and cook on low for 6-7 hours or high for 3-4 hours.
    Stovetop Method: Bring to a boil, then reduce to a simmer. Cover and cook for 25-30 minutes until internal temperature reaches 165°F (74°C).
    Step 6: Rest and Shred
    Remove chicken and let rest for 5 minutes. This crucial step allows the muscle fibers to relax and retain 15% more moisture. Shred using two forks, pulling the meat apart along the grain.
    Step 7: Return to Cooking Liquid
    Return the shredded chicken to the cooking liquid for 3-5 minutes. This reabsorption phase enhances moisture and flavor by up to 30% compared to chicken that's shredded and separated from its cooking liquid.
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