Grilling Glory: Mastering The Art Of Chicken In A Cast Iron Pan

Grilled chicken is a versatile dish that can be used in salads, burritos, pasta, and more. It's a great option for meal prep as it stays good for up to five days in the fridge or two months in the freezer. While grilling chicken outdoors is a popular method, it's not always accessible, so here's a guide on how to grill chicken indoors using a cast iron pan.

Chicken prep: Marinate in a brine of salt, sugar, and water

To prepare your chicken for grilling in a cast-iron pan, you can marinate it in a brine made of salt, sugar, and water. This technique will help you achieve juicy and tender grilled chicken. Here's a step-by-step guide:

Step 1: Prepare the Brine Solution

In a container, mix warm water with salt, sugar, and optionally, olive oil. Stir the mixture until the salt and sugar dissolve completely. You can also add other ingredients like soy sauce for more flavour. Let the brine solution cool down to room temperature.

Step 2: Brine the Chicken

Place your chicken in the brine solution. Make sure the chicken is fully submerged. Cover the container and store it in the refrigerator. For whole chickens, it is recommended to brine for at least 4 hours or even overnight. For bone-in pieces, brine for around 4 hours. If you're using skinless breasts, 2 hours should be enough.

Step 3: Remove and Rinse the Chicken

Take the chicken out of the brine and rinse it thoroughly. You can now proceed to season the chicken with your choice of spices and herbs.

Tips:

• You can add other ingredients to your brine, such as whole peppercorns, lemons, herbs, garlic, or oranges, for a more complex flavour profile.
• Don't over-brine your chicken. Too much exposure to the salt solution will result in an overly salty taste.
• If you're short on time, a quick brine can be done at room temperature for 2-3 hours or in the refrigerator for 4-6 hours.
• For crispy chicken skin, let the chicken air-dry in the refrigerator after brining and before cooking.

Pan prep: Heat a cast iron pan with ridges to medium-high heat

When grilling chicken in a cast-iron pan, the first step is to preheat your pan to medium-high heat. This is an important step as it helps to create the char marks and crispy skin that are characteristic of grilled chicken. A cast-iron pan with ridges is best for this purpose, but if your cast-iron pan doesn't have ridges, you can still grill the chicken. Heat the pan for 2-3 minutes on high heat, and then lower the heat to medium-high. You'll know your pan is hot enough when a drop of water sizzles and vanishes on contact.

Once your pan is hot, add a few drops of oil to the pan, ensuring the entire surface is coated. Canola oil is a good option because of its high smoke point, but you can also use avocado oil, vegetable oil, or light olive oil. This step is important because it prevents the chicken from sticking to the pan and helps to create an even crust.

Now that your pan is prepared, you can add the chicken. Place the chicken breasts in the pan and cook for 5-6 minutes on the first side without moving them. This will ensure that the undersides develop dark grill marks. After this, use tongs or a fork to flip the chicken breasts and cook the other side for another 5-6 minutes.

Finally, turn off the heat and allow the chicken to rest in the pan for at least 5 minutes before cutting or serving. This resting period is crucial as it allows the juices to redistribute, keeping the chicken moist and flavourful.

Cooking: Sear chicken for 2 minutes each side, then bake for 18-20 minutes

To achieve a perfect sear on your chicken, it's important to get your cast iron pan nice and hot. Preheat your pan over medium-high heat for 2-3 minutes. You'll know it's ready when you add a few drops of water and they sizzle and vanish.

Brush a little oil onto the pan—canola oil is a good choice due to its high smoke point. Then, carefully lay your seasoned chicken breasts in the pan. You'll want to sear them for about 2 minutes on each side, until they develop a nice brown colour.

Once your chicken is nicely seared, it's time to finish cooking it in the oven. Preheat your oven to 350°F and pop your chicken in for 18 to 20 minutes, or until it reaches an internal temperature of 165°F. This will ensure your chicken is cooked through and juicy.

Letting your chicken rest for a few minutes before serving is crucial. This allows the juices to redistribute, keeping your chicken moist and flavourful. Now you're ready to enjoy your perfectly grilled chicken!

Resting: Let the chicken rest for 5 minutes before serving

Allowing the chicken to rest for 5 minutes before serving is a crucial step in the cooking process. This resting period lets the protein fibres in the meat partially relax, and the juices redistribute throughout the meat. As a result, less juice runs out when you slice the meat, and the meat tastes better.

Resting also allows the meat to firm up, making it easier to carve into thin slices. It also gives the cooking process time to complete, and seals in the moisture and juices that would otherwise seep out if you cut too soon.

While the chicken rests, you can make a sauce or sauté some vegetables to finish the meal.

Serving suggestions: Slice and serve with lemon wedges, or add to salads, quesadillas, or tacos

Grilled chicken is a versatile dish that can be served in a variety of ways. Here are some serving suggestions to elevate your grilled chicken:

Slice and Serve with Lemon Wedges

After grilling your chicken to perfection, let it rest for a few minutes before slicing it. A squeeze of lemon juice over the sliced chicken just before serving can brighten up the flavours and add a tangy twist. You can also offer lemon wedges on the side, allowing diners to add a burst of citrus to their meal as they please.

Add to Salads

Grilled chicken is an excellent addition to salads, providing a protein boost that complements the crisp, refreshing vegetables. Consider a simple garden salad with mixed greens, cherry tomatoes, and a balsamic vinaigrette, or get creative with other ingredients such as avocado, cucumber, and mozzarella. For a heartier option, toss in some grilled vegetables like zucchini, bell peppers, or asparagus.

Quesadillas and Tacos

Your grilled chicken can be a tasty filling for quesadillas or tacos. Slice or shred the chicken and place it in a tortilla with your favourite toppings and sauces. For a Mexican-inspired feast, serve your grilled chicken tacos with a side of Mexican corn (elotes)—grilled corn covered with creamy cheese, spicy cayenne, and tangy lime juice.

With these serving suggestions, you can transform your grilled chicken into a versatile and mouthwatering dish that will impress your family and friends.

Frequently asked questions