Tillie Doyle
Grilled chicken breasts are a classic dish that every cook should know how to make. However, chicken breasts are so lean that they often dry out and become rubbery and tough. One solution to this problem is to brine the chicken before cooking it. Brining the chicken in a solution of salt, sugar, and water will tenderize the meat and add flavor, guaranteeing a juicy chicken breast. Once the chicken has been brined, it can be cooked in a cast iron griddle pan. To prevent the chicken from sticking to the pan, it is important to preheat the pan and add oil before adding the chicken. The chicken should be cooked undisturbed for several minutes on each side until it reaches an internal temperature of 165°F.
| Characteristics | Values |
|---|---|
| Pan type | Cast iron grill pan or skillet |
| Pan preparation | Lightly spray or brush pan with oil |
| Chicken preparation | Pound chicken with a mallet to an even thickness; soak in brine for 30-60 minutes; pat dry; season with salt, pepper, herbs, spices, or a seasoning mix |
| Cooking time | 18-20 minutes in the oven; 7-10 minutes on the stove |
| Cooking temperature | 350 degrees Fahrenheit in the oven; medium-high heat on the stove |
| Internal temperature | 165 degrees Fahrenheit |
| Resting time | 5-10 minutes |
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What You'll Learn
How to prepare the chicken
Chicken breasts are a great option for cooking in a cast-iron griddle pan. You can use skinless or skin-on chicken breasts, or boneless chicken thighs. If you're using bone-in chicken breasts, increase the cooking time by a few minutes to ensure the meat is cooked through.
Before cooking, you can brine the chicken to ensure it stays tender and juicy. Dissolve 1 tablespoon of salt and 2 tablespoons of sugar in 2 cups of room-temperature water. Soak the chicken in this brine for 30-60 minutes in the refrigerator. After brining, pat the chicken dry and rub it with olive oil, garlic, and pepper.
To help the chicken cook evenly, you can lightly pound it with a mallet to ensure it's an even thickness. This is especially important if your chicken breasts have thicker parts.
Preheat your cast-iron griddle pan over medium-high heat for about 5 minutes. You'll know the pan is hot enough when you see the oil shimmering. Add oil to the pan to prevent the chicken from sticking. You can use avocado oil, canola oil, vegetable oil, or olive oil.
Place the chicken breasts in the hot pan and let them cook undisturbed for about 4-7 minutes to develop grill marks. Then, flip the chicken and cook for another 4-7 minutes, depending on the thickness of your chicken breasts. Check that the internal temperature of the chicken reaches 165°F (75°C) with an instant-read meat thermometer.
Once the chicken is cooked, remove it from the pan and let it rest for 5-10 minutes. This allows the juices to redistribute, making the chicken tender and juicy.
You can serve the chicken with a variety of sides, such as vegetables, salad, pasta, or grains. It's a versatile dish that can be adapted to your taste preferences.
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How to prepare the pan
To prepare a cast iron griddle pan for cooking chicken, you should first ensure it is well-seasoned. A cast iron pan will typically come with some degree of pre-seasoning from the factory, but it is recommended to add a few more layers. To do this, wash the pan with warm, soapy water, then dry it thoroughly. Next, rub a thin layer of oil over the entire surface of the pan. Place the oiled pan in the oven and cook at 200 degrees Fahrenheit for 45 minutes. Repeat the oiling and cooking process three more times.
Once your pan is seasoned, you can prepare it for cooking chicken. First, turn on your exhaust fan, as your kitchen may get smoky when using a cast iron pan. Lightly spray or brush the pan with oil to prevent sticking. Heat the pan over medium-high heat for 4-5 minutes until it is very hot.
If you are cooking chicken breasts, it is recommended to lightly pound the chicken with a mallet to ensure even thickness and prevent the thinner pieces from drying out. You can place the chicken in a large zip-top bag or between two sheets of parchment paper before pounding.
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Cooking time and temperature
When cooking chicken in a cast-iron griddle pan, it is important to consider the cooking time and temperature to ensure the chicken is cooked thoroughly and safely. Here are some detailed instructions to guide you through the process:
Firstly, preheat your cast-iron griddle pan on the stovetop. Turn on the exhaust fan to reduce smoke buildup. Heat the pan over medium to medium-high heat for about 4 to 5 minutes until it is very hot. You can test this by holding your hand above the pan to feel the heat or by adding a few drops of water, which should form beads and dance across the surface when the pan is hot enough.
Next, prepare your chicken breasts by removing them from the refrigerator about 5 minutes before cooking. This allows the chicken to come closer to room temperature, promoting more even cooking. If you are using bone-in chicken breasts or boneless chicken thighs, keep in mind that they will take a few extra minutes to cook through, so adjust your timing accordingly.
Once the pan is hot, lightly spray or brush it with oil to prevent the chicken from sticking. You can use avocado oil, olive oil, vegetable oil, or any other oil with a high smoke point. Then, place the chicken breasts in the pan, ensuring they are in a single layer with some space between them. For the best sear, do not move the chicken for the first few minutes. Let it cook undisturbed for about 4 to 5 minutes to develop grill marks.
After the initial searing, flip the chicken breasts and cook for another 4 to 7 minutes, depending on the thickness of the meat and your desired level of doneness. If your chicken is browning too quickly, lower the heat or partially cover the pan to prevent overcooking.
To check if the chicken is cooked through, use an instant-read meat thermometer to ensure it has reached an internal temperature of 165°F (75°C). This temperature reading is crucial for food safety, ensuring that harmful bacteria are eliminated.
Once the chicken reaches the desired temperature, transfer it to a plate or cutting board and let it rest for a few minutes. Resting the chicken allows the juices to redistribute, making the meat tender and juicy. Cover the chicken loosely with foil to retain heat during the resting period.
Finally, slice or cut the chicken as desired and serve immediately. Enjoy your perfectly cooked cast-iron chicken!
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Resting the chicken
The amount of resting time depends on the size of the chicken. For boneless chicken breasts, you can let the chicken rest for five minutes. For a whole chicken, it is recommended to rest for 15 minutes, and for a large roast chicken, 20 minutes. For even larger cuts of meat, such as a prime rib, the resting time can be up to 25 minutes.
If you are cooking chicken in a cast-iron pan, you can let the chicken rest in the pan with the residual heat cooking the chicken the rest of the way. If you are roasting a whole chicken, it is recommended to rest the chicken for 30 minutes at room temperature before putting it in the oven. This will reduce the cooking time.
While the chicken rests, you can make a sauce or sauté some vegetables to finish the meal. It is important to note that just because you have removed the chicken from the heat, it doesn't mean it has finished cooking. Carry-over cooking refers to the residual heat that continues to cook the chicken as it rests.
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Serving suggestions
Chicken cooked in a cast-iron griddle pan is a versatile dish that can be served in many ways. Here are some serving suggestions:
Salads
Chicken cooked in a cast-iron griddle pan can be served on a bed of fresh spinach and cherry tomatoes, as part of a salad. It can also be served with other vegetables, such as broccoli, or added to a Caesar salad.
Sandwiches and Wraps
Cast-iron griddle-pan chicken can be used as a filling for sandwiches, wraps, and even burritos. You can also use it to make chicken bacon ranch wraps.
Pasta
This chicken also goes well with pasta. Try serving it with pasta in a creamy red pepper sauce, garlicky cauliflower pasta, or spicy vodka sauce.
Sides
Chicken cooked in a cast-iron griddle pan can be served with your choice of sides. Some suggestions include cheese biscuits, rice, or a side of broccoli and cheese casserole.
Sauces
To dress up your chicken, you can make a simple pan sauce by deglazing your skillet with white wine or chicken broth and mixing in sour cream, Greek yoghurt, or Dijon mustard. Spoon this sauce over the chicken just before serving.
Resting and Storing
Before serving, it is recommended to let the chicken rest for a few minutes so the juices can redistribute, keeping the chicken tender and juicy. Leftover chicken can be stored in an airtight container or zip-top bag in the refrigerator for 3 to 4 days. For extended storage, freeze the cooked chicken in a Ziploc bag for up to one month.
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Frequently asked questions
Boneless chicken breasts are perfect for this recipe, but bone-in chicken breasts and boneless chicken thighs work well too.
Sear the chicken for 4-7 minutes, flip it over, then cook for another 4-7 minutes. Check the internal temperature with a meat thermometer. The chicken is fully cooked and safe to eat at 165°F.
Brining the chicken in a salt and sugar solution for 30-60 minutes will tenderize the meat and add flavour. You can also pound the chicken with a mallet to ensure it cooks evenly.
Avocado oil is recommended due to its high smoke point, but you can also use canola oil, vegetable oil, light olive oil, or refined coconut oil.
Chicken cooked in a cast iron griddle pan is very versatile. It goes well with pasta, salad, grains, or any vegetable side dish.
