Tiffany Haney
Chicken strips are a versatile dish that can be served as an entrée or used to top salads, pasta, and more. Grilling chicken strips is a quick and easy way to cook them, and it can be done on an outdoor grill or a grill pan. Using a grill pan is a convenient option for those without access to an outdoor grill or during colder months. In this article, we will provide a step-by-step guide on how to pan grill chicken strips, covering everything from preparing the chicken to cooking it to perfection. We will also offer tips on creating a mouth-watering marinade and choosing the right seasonings to take your chicken strips to the next level.
| Characteristics | Values |
|---|---|
| Pan | Heavy-duty grill pan, preferably cast iron with ridges |
| Chicken | Boneless, skinless chicken breasts, pounded to an even thickness |
| Seasoning | Salt, pepper, thyme, paprika, garlic powder, lemon juice, dried herbs and spices |
| Marinade | A mixture of lemon juice, dried herbs and spices |
| Oil | Vegetable oil, EVOO, butter, or olive oil |
| Cooking time | 5-7 minutes on each side, or until the internal temperature reaches 165°F |
| Resting time | 5 minutes |
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What You'll Learn
Choosing the right pan
Material:
Cast iron pans are a popular choice for grilling chicken strips due to their excellent heat retention and distribution. They create distinct grill marks and impart a delicious charred flavour. If you don't have a cast iron pan, a regular stainless steel or non-stick skillet will also work.
Ridges or Grill Marks:
While not necessary, using a pan with ridges or grill marks can give your chicken strips attractive sear marks. These marks not only make the chicken visually appealing but also indicate that the chicken has been properly seared, locking in juices and flavour. If your pan doesn't have ridges, don't worry; you can still achieve delicious results.
Size and Shape:
Select a pan that is large enough to accommodate the number of chicken strips you plan to cook without overcrowding. Ensure there is enough space between the strips for even cooking and browning. A pan that is too small may cause the chicken to steam instead of sear, affecting the final texture and appearance.
Heat Conductivity:
Choose a pan that conducts heat well for even cooking. Some materials, like cast iron, are known for their superior heat distribution, ensuring that the pan's surface heats up uniformly. This helps avoid hot spots that can lead to unevenly cooked chicken strips.
Oven-Safe:
If you plan to finish cooking your chicken strips in the oven after searing, ensure that your chosen pan is oven-safe. Look for a pan that can withstand high oven temperatures without warping or damaging its non-stick coating (if applicable).
Non-Stick Coating:
Consider using a pan with a non-stick coating to prevent the chicken strips from sticking to the pan's surface. This can make flipping and removing the chicken easier and reduce the risk of tearing or leaving portions of the chicken behind in the pan.
In summary, when choosing the right pan for grilling chicken strips, opt for a well-heated, ridged cast iron skillet that is large enough to avoid overcrowding the chicken. If you plan to finish the cooking process in the oven, ensure your pan is oven-safe, and consider a non-stick option for added convenience.
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Marinating the chicken
To marinate the chicken, start by preparing a simple marinade with a mixture of fresh lemon juice and dried herbs and spices. You can also add salt and pepper to taste. Combine all the ingredients in a large bowl and mix well.
Next, add the chicken strips to the bowl and toss them in the marinade until they are generously coated. Make sure all sides of the chicken are well-covered. Once the chicken is fully coated, cover the bowl and place it in the fridge. Allow the chicken to marinate for at least 30 minutes, but for the best results, leave it for up to 8 hours. The longer it sits, the more tender and flavourful the chicken will become.
While the chicken is marinating, you can prepare the grill pan and preheat your oven if you plan to finish the chicken in the oven. After the chicken has finished marinating, remove it from the fridge and let it come to room temperature before placing it on the grill pan.
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Cooking time and temperature
The cooking time and temperature for pan-grilled chicken strips vary depending on the size and thickness of the strips. The best way to determine if the chicken is cooked through is by using a meat thermometer. The chicken is done when the thermometer reads 165°F in the thickest part of the tender. Boneless, skinless chicken breasts typically take about 7 minutes per side to cook completely.
For thicker breasts, you can sear the chicken for 2-3 minutes per side to create grill marks and then transfer to a preheated oven at 400°F (200°C) and bake for 10-15 minutes, or until fully cooked.
When cooking chicken strips on a stovetop, heat a heavy-duty grill pan to high heat for about 2-3 minutes. Lower the heat to medium-high and add oil to the pan, ensuring the entire pan is coated. Add the chicken strips and cook for 3–4 minutes on each side. You can also cook the chicken for 5–6 minutes on the first side without moving it, until the undersides develop dark grill marks. Flip the chicken and cook the other side for another 5–6 minutes.
Let the chicken rest for at least 5 minutes before cutting. This allows the juices to redistribute, resulting in tender and juicy meat.
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Resting the chicken
Allow the chicken to rest for 3 to 5 minutes before cutting into it. This will give the juices time to absorb back into the meat, keeping it moist and tender. The bigger the piece of chicken, the longer it needs to rest. For example, a steak should rest for 5 minutes, while a Thanksgiving turkey should rest for 15-20 minutes.
While the chicken rests, it will continue to cook, so it's important to take it off the heat when it's about 5-10 degrees lower than your desired temperature. This will ensure that it's cooked to your liking but not overcooked.
Remember, the key to resting meat or poultry is to leave it alone and let it rest undisturbed for the full resting time. This will ensure that your chicken is juicy, flavorful, and cooked to perfection.
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Storing and reheating
To reheat chicken strips, you can use an oven, stovetop, air fryer, or microwave. Here are the steps for each method:
Oven:
- Preheat the oven to 350°F.
- Place the chicken strips in a baking dish or sheet pan, ensuring they are in a single layer and not overlapping.
- Add a small amount of chicken broth or water to the dish to help keep the chicken moist.
- Cover the dish tightly with aluminium foil to trap steam and moisture.
- Bake for 10-15 minutes until heated through. The time will vary based on the number and thickness of the chicken strips.
- Check the internal temperature with a meat thermometer; it should reach 165°F to ensure food safety.
- Let the chicken rest for a few minutes before serving to allow the juices to redistribute.
Stovetop:
- Place a skillet over medium heat and add just enough water or chicken broth to cover the bottom.
- Once the water starts to simmer, add the chicken strips in a single layer.
- Lower the heat and stir the chicken until it reaches an internal temperature of 165°F.
- Use the reheated chicken strips in salads, wraps, or serve with pasta and vegetables.
Air Fryer:
- Preheat the air fryer to 360°F.
- Place the chicken strips in the air fryer basket in a single layer, spacing them out for even cooking.
- Lightly coat the strips with oil to enhance crispiness and moisture retention (optional).
- Reheat the chicken strips for 5-7 minutes, flipping or shaking the basket halfway through to ensure even cooking.
- Continue cooking until the internal temperature reaches 165°F. The total cooking time will depend on the size and thickness of the strips.
Microwave:
- Place the chicken strips on a microwave-safe plate, with smaller pieces in the centre and larger ones towards the edge.
- Sprinkle a few teaspoons of water over the chicken and add a drizzle of olive oil to help keep it moist.
- Cover the plate loosely with a paper towel or vented plastic wrap.
- Heat the chicken in 1-minute intervals, flipping halfway through, until it reaches an internal temperature of 165°F. Avoid full power, especially for breaded chicken, as it may become soggy.
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