Pan-Grilled Chicken Breast: A Simple, Quick, And Delicious Recipe

Grilled chicken breasts are a versatile dish that can be used in a variety of recipes, from salads to burritos and sandwiches. They are also a great make-ahead option for meal prep throughout the week. In this article, we will discuss how to pan grill chicken breasts to perfection, ensuring they are juicy and tender every time. We will cover the ingredients, tools, and step-by-step process for achieving the best results. So, get your grill pans and spatulas ready, and let's dive into the world of perfectly grilled chicken breasts!

How to season chicken breast

Seasoning chicken breasts is a simple process that can be done in a variety of ways, depending on your taste preferences and the ingredients you have on hand. Here is a step-by-step guide on how to season chicken breasts for pan grilling:

Step 1: Choose Your Seasonings

The first step is to select the seasonings you want to use. You can go with a simple combination of salt and pepper, or get creative with other spices and herbs. Some popular options include garlic powder, onion powder, dried basil, smoked paprika, oregano, cumin, and thyme. You can also use a pre-made seasoning blend such as taco seasoning or Italian seasoning.

Step 2: Prepare the Chicken

Before seasoning the chicken breasts, it is important to pat them dry with paper towels. Removing any excess moisture will help the seasonings adhere better to the surface of the meat. You can also trim any excess fat or connective tissue from the chicken at this stage.

Step 3: Apply the Seasonings

Drizzle a small amount of oil over each chicken breast or spray them with cooking oil. This will help the seasonings stick to the meat and also promote browning during cooking. You can use a high-smoke-point oil such as avocado oil, canola oil, or vegetable oil.

Next, combine your chosen seasonings in a small bowl and mix well. Then, generously season both sides of each chicken breast with the seasoning blend. Use your hands or a spoon to rub the seasonings onto the meat, ensuring an even coating.

Step 4: Let the Chicken Rest

Once the chicken breasts are seasoned, it is best to let them rest for a few minutes before cooking. This allows the seasonings to fully absorb into the meat, enhancing the flavour and helping to create a delicious crust during cooking.

Step 5: Cook the Chicken

After the chicken has rested, it is ready to be cooked according to your preferred method, such as pan grilling. Follow your recipe's instructions for cooking the chicken breasts to perfection, ensuring they are cooked through to an internal temperature of 165°F.

Tips for Perfectly Seasoned Chicken Breasts:

• If using fresh herbs, finely chop them before adding to your seasoning blend.
• Don't be afraid to experiment with different seasoning combinations to find your favourite flavour profile.
• Taste your seasoning blend before applying it to the chicken to ensure it suits your taste preferences.
• Avoid overcrowding the pan when cooking chicken breasts, as this can affect the cooking time and temperature.
• Always ensure your chicken is cooked to the recommended internal temperature to prevent foodborne illnesses.

How to cook chicken breast

Ingredients

• 4 boneless skinless chicken breasts
• Salt and pepper, to taste
• 2 tablespoons olive oil
• 1 teaspoon dried or fresh basil, cilantro or parsley
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon brown or granulated sugar
• 1 lemon or lime, optional

Instructions

• Prep the chicken by placing it between two pieces of plastic wrap on a cutting board. Pound the chicken to an even thickness of about 1/2 inch with a meat mallet, a rolling pin, or the bottom of a saucepan or skillet.
• Combine all the dry seasonings in a small bowl. Season both sides of the chicken with the dry seasoning mix.
• Heat a heavy-duty grill pan to high heat for about 2-3 minutes. Lower the heat to medium-high and add the oil to the pan, making sure the entire pan is coated.
• Place the chicken breasts in the pan and cook for 5-6 minutes without moving them, until the undersides develop dark grill marks.
• Flip the chicken breasts and cook the other side for another 5-6 minutes.
• Turn off the heat and allow the chicken breasts to rest in the pan for at least 5 minutes before cutting. This helps the juices redistribute, keeping the meat juicy.
• Sprinkle with lemon or lime juice before serving (optional).

Tips:

• If you don't have a grill pan, you can use a cast iron pan or skillet.
• Avoid using extra virgin olive oil, as it has a low smoke point. Opt for vegetable oil, canola oil, avocado oil, or grapeseed oil instead.
• For a golden-brown crust, add a tablespoon of butter to the pan after flipping the chicken.
• Always let the meat rest for a few minutes before cutting to prevent the juices from running out.

How to store cooked chicken breast

Storing cooked chicken breast requires attention to safety measures to avoid foodborne illnesses. Proper packing and storage temperatures will maximise the amount of time the cooked chicken remains fresh.

Temperature Considerations

To prevent bacterial growth, cooked chicken needs to be stored at the right temperature. Chicken should be refrigerated within two hours of cooking. Poultry should be cooked to an internal temperature of 160°F. To prevent bacterial growth, chicken needs to be either kept at or below 40°F or above 140°F. If the temperature is 90°F or hotter, refrigerate leftovers within 1 hour.

Storing in the Refrigerator

Plain grilled, roasted, or baked chicken lasts three to four days when properly cooled and packed. Wrap cooked chicken in airtight packaging, such as zip-top bags or plastic wrap, or use a covered storage container. Use a container that is the right size for the leftovers; a container that is too large allows for excess circulating air, which drives up moisture and encourages bacterial growth. Fried chicken and chicken patties can be wrapped tightly in foil.

Storing in the Freezer

To extend the shelf life of cooked chicken, you can freeze it. Wrap the chicken in plastic wrap and add a layer of aluminium foil. Place the wrapped chicken in a freezer bag and seal it before placing it in the freezer. Cooked chicken can be stored in the freezer for up to 3 months and will remain safe to eat beyond that time.

How to choose the right pan

When it comes to choosing the right pan for grilling chicken breasts, there are a few key factors to consider. Firstly, it is important to use a heavy-duty grill pan or skillet made from cast iron, as this will ensure even heat distribution and help to create those distinctive grill marks. A cast-iron pan with ridges is ideal, but a smooth cast-iron pan can also be used.

The size of the pan is also important. Opt for a large skillet or grill pan that is at least 10 inches in diameter. This will allow enough space to cook the chicken breasts without overcrowding the pan, which can lead to uneven cooking.

In addition, the material of the pan is crucial. Cast iron is a great choice due to its heat retention properties, but other materials such as stainless steel or ceramic-coated pans can also be used. Avoid using non-stick pans, as they may not be able to withstand the high temperatures required for grilling.

Finally, consider the pan's heat source. For stovetop grilling, ensure your pan is compatible with your stove's heat source, whether it be gas, electric, or induction. Some pans are specifically designed for certain heat sources, so check the manufacturer's instructions before purchasing.

By considering these factors and choosing the right pan, you'll be well on your way to grilling juicy and delicious chicken breasts to perfection.

How to know when chicken is cooked

When pan-grilling chicken breasts, it's important to know when the chicken is cooked for the best taste and to reduce the risk of foodborne illness. Here are some detailed tips on how to know when your chicken is cooked just right:

Use a Meat Thermometer

The best way to ensure your chicken is cooked is to use a meat thermometer. Insert the thermometer into the thickest part of the chicken breast. The chicken is cooked when the thermometer reads 165°F (74°C). This temperature ensures that any harmful bacteria are eliminated, making your meal safe to eat.

Check the Juices

Another method to confirm doneness is to pierce the meat with a knife or fork and observe the colour of the juices. If the juices run clear, it's a good indication that your chicken is cooked. However, be aware that some chicken cuts may still be slightly pink, even when safely cooked.

Colour of the Meat

While solely checking the colour of the meat is not the best method, you can also look at the colour of the meat itself. Ideally, the chicken breast should be white all the way through when fully cooked.

Cooking Time

In general, for a chicken breast that's about 1-inch thick, cook each side for about 5 to 7 minutes over medium-high heat. After flipping the breast, you can add a tablespoon of butter for extra flavour and a golden-brown crust. However, always use a thermometer to confirm doneness, as cooking times may vary.

Resting the Meat

Once your chicken breasts are cooked, it's essential to let them rest before cutting into them. Transfer the cooked breasts to a cutting board and let them rest for about 5 minutes. This allows the juices to redistribute and ensures that your chicken remains juicy and tender.

Frequently asked questions