Emilie Meyer
Grilled chicken is a versatile dish that can be used in a variety of recipes, including salads, sandwiches, and pasta. While grilling chicken, it is important to ensure that it remains juicy and flavorful. One way to achieve this is by marinating the chicken for a few hours before grilling. In addition, using organic chicken breasts can result in juicier and less tough meat. When grilling chicken fillets in a pan, it is recommended to use a heavy-duty grill pan or a cast-iron skillet, heating it to high heat before lowering it to medium-high and adding oil to ensure the entire pan is coated. The chicken breasts are then added to the pan and cooked for 5-6 minutes on each side, without moving, to achieve dark grill marks.
| Characteristics | Values |
|---|---|
| Meat | Chicken fillets/breasts |
| Marinade | Lemon, olive oil, dried oregano, parsley, seasoning salt, black pepper, onion powder, balsamic vinegar, garlic, thyme, rosemary, brown sugar, yoghurt, buttermilk |
| Marinating time | 20 minutes to overnight |
| Pan | Heavy-duty grill pan, cast iron pan with or without ridges |
| Pan preparation | Oil the pan, ensure it is hot |
| Cooking time | 5-8 minutes on each side |
| Temperature | Medium-high heat, 400 degrees F |
| Internal temperature | 165 degrees F |
| Resting time | 3-5 minutes |
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What You'll Learn
Preparing the chicken fillets
Before you start grilling, it is important to prepare the chicken fillets. First, place the chicken breasts in a 1-gallon freezer bag and pound them to an even 1/2-inch thickness. This will help tenderize the meat and ensure even cooking. If you don't have a meat mallet, a rolling pin or saucepan will work just as well.
Once your chicken is prepared, it's time to marinate. Add the chicken breasts to a bowl with the marinade and turn to coat. Cover the bowl and refrigerate for at least 20 minutes, or up to 12 hours. For the juiciest, most flavorful chicken, 3 to 4 hours is ideal.
Now that your chicken is marinated, it's time to grill! Preheat your grill to medium-high heat and lightly oil the grate. Place the chicken breasts on the grill and cook for 5 to 8 minutes on the first side, until grill marks appear. Flip the chicken breasts and cook the other side for an additional 5 to 8 minutes.
Finally, let the chicken rest. Transfer the chicken to a cutting board and let it rest for at least 5 minutes before slicing. This will ensure that the juices redistribute and your chicken stays moist and juicy.
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Making the marinade
Marinades are key to ensuring your grilled chicken is juicy and flavourful. The longer you marinate your chicken, the better it will taste. A great marinade contains fat, from oil, full-fat yogurt, or buttermilk.
One marinade recipe calls for balsamic vinegar, olive oil, brown sugar, garlic, dried herbs, salt, and pepper. The brown sugar helps with browning and adds a sweet note to the savoury flavours. The dried herbs can be a Mediterranean combination of thyme and rosemary, or you can experiment with other dried herbs like marjoram, oregano, or sage. Lemon zest is another key ingredient in a marinade, but contrary to popular belief, acidic ingredients like lemon juice or vinegar do not tenderize the chicken.
Another simple marinade recipe calls for lemon juice, olive oil, dried oregano or parsley, seasoning salt, black pepper, and onion powder.
Once you've made your marinade, add the chicken breasts to a bowl and turn to coat. Cover the bowl and refrigerate for at least 20 minutes, but for the best results, leave it for 3 to 4 hours.
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Heating the pan
To grill chicken fillets in a pan, you'll need to heat the pan first. The type of pan you use is important. It's best to use a heavy-duty grill pan, preferably one made of cast iron with ridges. However, if your cast-iron pan doesn't have ridges, you can still grill the chicken on it.
Before placing the chicken in the pan, the pan should be heated for about 2-3 minutes on high heat. Make sure your grill pan is very hot before cooking the chicken. This will help you achieve those desirable grill marks and a charred exterior while keeping the inside tender and moist.
After heating the pan on high heat, you can then lower the heat to medium-high. At this point, you'll want to add oil to the pan, coating the entire pan. This step is essential, especially if you're grilling chicken, which doesn't have a lot of natural fats. Oiling the pan will prevent the chicken from sticking.
Once your pan is heated and oiled, it's ready for the chicken fillets. Place the chicken breasts in the pan and let them cook, undisturbed, for about 5-6 minutes on the first side. This duration will allow the undersides to develop dark grill marks.
In summary, heating the pan is a crucial step in grilling chicken fillets. It involves using a suitable pan, heating it on high heat, lowering the temperature, adding oil, and ensuring the pan is hot before adding the chicken.
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Cooking the chicken
To cook the chicken, start by preparing your grill pan. Heat the pan to high heat for about 2-3 minutes. Lower the heat to medium-high and add oil to the pan, ensuring the entire surface is coated.
Next, place the chicken fillets in the pan. For even cooking, it is best to pound the chicken fillets to an even thickness of about 1/2-inch before placing them in the pan. Depending on the thickness of your chicken fillets, cook each side for 5-8 minutes without moving the chicken until grill marks appear. For picture-perfect grill marks, do not disturb the chicken while it cooks, turning just once.
Once the chicken is cooked, turn off the heat and allow the chicken to rest in the pan for at least 5 minutes before cutting. You can determine if the chicken is cooked through by inserting an instant-read thermometer into the thickest part of the fillet—the ideal temperature is 165°F.
If you are using a marinade, brush the chicken with the reserved marinade after you flip the fillets. You can also brush the chicken with the remaining marinade when you flip it for the final time.
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Resting and serving
During the resting period, you can prepare any side dishes or garnishes to serve with the chicken. Some suggestions include lemon or lime wedges, fresh herbs such as parsley, or your favourite summer sides. You can also use this time to quickly clean up your grill or pan, ensuring any leftover residue is removed before it has a chance to harden and become more difficult to clean.
When it comes to serving, grilled chicken fillets are incredibly versatile. They can be served on their own as a healthy main course or protein-packed addition to a salad. You can also get creative and serve them in wraps, sandwiches, burritos, or on a toasted bun with cheese. The possibilities are endless!
If you have cooked more chicken than you need, it can be stored in the refrigerator for future use. Simply let the chicken cool completely, then store it in an airtight container. Grilled chicken can be a great meal-prep option, as it can be added to salads, pastas, or sandwiches throughout the week.
Lastly, don't forget to enjoy your delicious grilled chicken creation! Whether you're serving it as a simple main course or getting creative with sides and toppings, grilled chicken fillets are a tasty and healthy option that can be enjoyed in a variety of ways.
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