Sous Vide Chicken - Basic
Sous Vide Chicken Breast — Basic (147°F, 40 min) | Dr. Terry Simpson
Sous Vide Chicken Breast — Basic (147°F, 40 min)
From In The Kitchen: the fool-proof way to make juicy, consistent chicken—then finish with a quick, hot sear.
Can’t see the video? Watch it on YouTube.
Jump to: Ingredients Method Why sous vide works Nutrition Med-Diet Points Safety notes
Ingredients
- 2–4 boneless, skinless chicken breasts (about 6 oz / 170 g each)
- Kosher salt & freshly ground black pepper
- Fresh thyme & sage (roll in plastic wrap, cut into 1-inch “plugs”)
- 1 Tbsp duck fat per bag (or a drizzle of olive oil)
- Neutral oil for searing (avocado/other high-heat)
Tip: Buy chicken that had room to roam—better flavor and texture.
Method
- Heat bath: Set sous vide to 147°F / 64°C.
- Bag it: Season chicken all over. Add herb “plug” and duck fat (or olive oil). Vacuum-seal or use water-displacement in a zip freezer bag.
- Cook: Submerge and cook 40 minutes (1-inch thick breasts). Add 10–20 minutes for larger/thicker pieces.
- Dry & sear: Remove and pat very dry. Sear in a ripping-hot skillet, 60–90 seconds per side, just to brown.
- Serve: Rest 2–3 minutes. Slice for salads, bowls, tacos, or use in Chicken Marsala—Sous Vide.
Why sous vide works (quick science)
- Precision = no overshoot: The bath matches your target doneness, so you don’t overcook the outside while chasing a safe center.
- Protein dynamics: At this temp range, myosin sets while actin hasn’t fully tightened—result: tender, juicy chicken.
- Time × temperature: Pasteurization can be achieved by holding at a lower temp long enough; a quick post-sear adds flavor and surface safety.
Nutrition (estimates)
Per ~6 oz cooked chicken breast; most bag fat isn’t consumed. Add ~40 kcal if you use ~1 tsp oil for the sear.
| Calories | Protein | Carbs | Fat | Saturated | Sodium* |
|---|---|---|---|---|---|
| ~275 kcal | ~52 g | 0 g | ~6 g | ~2 g | varies |
*Primarily from added salt; adjust to taste.
Mediterranean Diet Points (house system)
Poultry ≤ 6 oz = 1 point + Whole grains (farro, brown rice) = +1–2 + Veg + EVOO (big side salad / roasted veg) = +1
Let protein be the accent; stack points with plants, olive oil, and whole grains.
Food-safety notes
- USDA conventional guidance: Chicken to 165°F (74°C) (thermometer-verified). Sous vide uses time × temperature to pasteurize at lower temps—use trusted tables and always sear hot.
- Handling: Use food-grade bags; chill leftovers quickly (ice bath → fridge) and reheat properly.