Table of Information
| Aspect | Detail |
|---|---|
| Preparation Time | 15 minutes (plus marinating time) |
| Total Time | 35 minutes |
| Servings | 4 servings |
Introduction
Grilled chicken breast is a classic, versatile dish that can be enjoyed on its own or as part of various meals. When grilled properly, chicken breast is juicy and flavorful, making it a healthy protein option for any diet.
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano or thyme
- Juice of 1 lemon
Directions
- Marinate Chicken: In a bowl, mix olive oil, garlic, salt, pepper, paprika, oregano or thyme, and lemon juice. Place chicken breasts in the marinade and ensure they are well-coated. Cover and marinate in the refrigerator for at least 30 minutes, preferably 2-3 hours.
- Preheat Grill: Preheat your grill to medium-high heat.
- Grill Chicken: Place the chicken breasts on the grill. Cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- Rest the Chicken: Once cooked, transfer the chicken to a plate and let it rest for 5 minutes. This helps to retain the juices.
- Serve: Serve the grilled chicken breasts hot, either whole or sliced.
Important Tips
- Marinating Time: The longer the marinating time, the more flavorful the chicken will be.
- Even Thickness: Pound the chicken breasts to an even thickness for uniform cooking.
- Grill Temperature: Ensure the grill is not too hot to avoid burning the outside before the inside is cooked.
Grilled Chicken Breast Variations
- Herb Lemon: Use a variety of fresh herbs like rosemary, basil, and thyme in the marinade.
- Spicy: Add chili flakes or cayenne pepper to the marinade for a spicy kick.
- BBQ Style: Brush with your favorite BBQ sauce during the last few minutes of grilling.
- Asian-Inspired: Use soy sauce, ginger, and a bit of honey in the marinade.
Storing and Reheating
- Storing: Store cooked chicken breasts in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in an airtight container or freezer bag for up to 3 months.
How to Reheat Grilled Chicken Breast
- Oven: Reheat in an oven preheated to 350°F (175°C) for about 10-15 minutes or until heated through.
- Microwave: For a quicker option, microwave on high for 1-2 minutes, but be aware this may dry out the chicken slightly.
Pros and Cons
Pros
- Lean source of protein, excellent for a healthy diet.
- Versatile, can be used in salads, sandwiches, or eaten as a main dish.
- Grilling adds a unique flavor and can be healthier than other cooking methods.
Cons
- Can become dry if overcooked.
- Requires advance preparation for marinating for the best flavor.
- Grilling requires attention to prevent burning or undercooking.