Chicken breast fillet

For an even cook, flatten the thick end so the fillet is roughly the same thickness throughout. Fry in a little oil over a medium heat for about 5–7 minutes on each side, then check that the centre reaches 75 °C; rest it for a few minutes before slicing.

It is safer and easier to cook it after thawing it in the fridge. If cooking from frozen, use a method that heats it evenly, allow extra cooking time and check the centre reaches 75 °C; don’t use a slow cooker.

Keep it covered on the lowest shelf and cook it within 1–2 days of buying it. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.

Use it for chicken schnitzel, chicken curry, fajitas or a stir-fry. Cut it into even strips for a quick stir-fry, and add them to a hot pan in batches so they brown rather than steam.

A yoghurt marinade with lemon, garlic and spices helps flavour the surface; a lemon-and-oil marinade works well too. Marinate it covered in the fridge, and discard marinade that has touched raw chicken rather than using it as a sauce.

A 100 g portion provides 23 g of protein. Weigh it raw or cooked consistently, since cooking drives off water and changes the amount per 100 g.

No: rinsing can splash raw poultry juices around the sink and work surfaces. Take it straight from the pack to the pan or chopping board, then wash your hands and clean anything that touched it.