Breast Side Down

© 2020 Cathy White
© 2020 Cathy White

Breast Side Down

Are you making efforts to cook healthier with lean chicken but find it hard but they are dry and flavorless? 

Cooking breast down lends a quality flavor and results in chicken that is both tender and juicy. There’s no need for fancy equipment.

You’ll be eager to eat healthier non-fried foods that will also satisfy taste!

Mise En Place:

  • Frozen chicken breast (or fresh) 

  • Kosher Salt

  • Cracked Ground Pepper

  • Minced Garlic (For this recipe)

  • Dried Oregano (For this recipe)

  • Dried Basil (For this recipe)

Here, I used frozen chicken breast straight to the oven. If you choose to thaw overnight, you can salt ahead of time using a coarse kosher salt. For the sake of time I salted the frozen breast to help speed up the thawing. Just remember not to salt again especially for low sodium meals. Chefs disagree as to whether to salt or season before or during, so this is optional.

For 4 large chicken breasts on non-convention – estimate 375 Degrees at 50 mins. Please check your packaging label for recommended heat setting and time. Every oven is different and heat will vary. Very lightly cover with foil but do not seal – the point is to create an air vent (circulation of air.)

About 30 minutes or midway into cooking, apply  the cracked ground pepper, dried oregano, dried basil and minced garlic. Quickly return to oven. 

To check for doneness using a meat thermometer: Insert in the center of the thickest portion of the chicken.

Temperature should read at 165 degrees. This is a very important practice to avoid undercooking.

This is a classic method especially if presentation is not a factor such as when cooking a whole plated bird.

Meal Suggestions:

Chicken Caprese’ Salad  

© 2020 Cathy White
  • Slice medium tomatoes & fresh mozzarella in equal ¼ in width, sprinkle with dried basil, drizzle balsamic vinaigrette garnish with fresh basil
  • Serve baked chicken bread on a warm bed of spinach leaves, drizzle balsamic vinaigrette on spinach

For picnic or sandwich idea

  • Using the same ingredients tuck inside a pita for a nutritious and light lunch option.


Cooking breast side down eliminates dry, tough poultry because of the flow &  amount of juices redistributing back into the poultry..A restaurant secret that guarantees a flavorful result, that is juicy and tender.