Tillie Doyle
Pan-grilled chicken is a versatile dish that can be used in a variety of recipes, from salads to sandwiches. It is a healthy, low-calorie, and high-protein option that can be made on a stovetop without the need for an outdoor grill. By using a grill pan or skillet, you can achieve juicy and flavorful chicken with attractive grill marks. The key to success is in the preparation and seasoning of the chicken, as well as controlling the heat and cooking time. With a simple combination of spices and herbs, you can create a delicious meal that complements any dish.
| Characteristics | Values |
|---|---|
| Chicken | Boneless, skinless chicken breasts |
| Oil | Vegetable, canola, avocado, or olive oil |
| Pan | Cast iron skillet with grill marks or a stainless or non-stick pan |
| Seasoning | Salt, pepper, onion powder, garlic powder, paprika, dried basil, or Montreal chicken seasoning |
| Cooking time | 5-7 minutes on each side |
| Internal temperature | 165°F (73-74°C) |
| Resting time | 5 minutes |
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What You'll Learn
Choosing the right pan
Material:
The most recommended type of pan for grilling chicken is a cast iron pan. Cast iron pans are durable and retain heat effectively, ensuring even cooking. They also come with or without ridges, which create attractive grill marks on the chicken. If you opt for a cast iron pan with ridges, ensure it has a flat bottom to make good contact with your stovetop for even heating.
Size:
Select a heavy-duty grill pan that is large enough to accommodate the number of chicken pieces you plan to cook. A bigger pan can accommodate more chicken pieces and is ideal for searing and browning.
Compatibility with Stovetop:
If you have a glass or smooth stovetop, it is crucial to choose a flat-bottomed pan to ensure even heating and prevent scratches on your stovetop. A pan with a protruding bottom or uneven surface may not be suitable for a smooth stovetop surface.
Maintenance:
Cast iron pans require proper maintenance to keep them in good condition. After cooking, clean your cast iron pan by hand washing it, then smearing it with a thin layer of oil before storing it in the oven or cabinet.
By considering these factors and selecting a suitable pan, you'll be well on your way to grilling juicy and flavorful chicken to perfection.
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Preparing the chicken
Brining the Chicken
Brining is an optional but recommended step to enhance the flavour and texture of the chicken. Create a brine solution by combining one quart (475 ml) of water with two tablespoons (17 g) of kosher salt. Submerge the chicken breasts in the brine for 30 minutes to an hour. The salt in the brine dissolves muscle proteins, allowing the meat to absorb and retain more water, resulting in tender chicken. Additionally, the salt helps to season the chicken deeply, penetrating the meat rather than just seasoning the surface.
Seasoning the Chicken
After brining, remove the chicken from the brine and pat it dry with a paper towel. You can also use boneless, skinless chicken breasts without brining and simply pat them dry. In a small bowl, combine your choice of dry seasonings. Some common seasonings include salt, freshly ground black pepper, onion powder, garlic powder, paprika, and dried basil. You can also use store-bought seasoning blends or experiment with different spices and blends. Once you have prepared the seasoning mix, distribute it evenly on both sides of the chicken breasts.
Tenderizing the Chicken (Optional)
To ensure even cooking and juiciness, you may want to pound the chicken breasts to an even thickness using a meat tenderizer or a rolling pin. This step is especially useful if you are using thicker chicken breasts or if you want to ensure uniform cooking.
Greasing the Chicken
Before placing the chicken in the pan, it is essential to grease it with cooking spray or oil. This step helps create a crispy exterior and prevents the chicken from sticking to the pan. You can use vegetable oil, canola oil, avocado oil, or any high-smoke-point cooking oil. Grease both sides of the chicken breasts generously.
Heating the Pan
Use a cast iron skillet or a heavy-duty grill pan for best results. Heat the pan over medium-high heat. If using butter, add it to the pan once it is hot, and melt it before adding the chicken. If using oil, heat the pan first, then add the oil and ensure the entire pan is coated. Spread the oil evenly, heating it until it shimmers but does not smoke.
Now that your chicken is prepared and your pan is hot, you are ready to cook the chicken to perfection! Remember to follow the cooking instructions carefully for juicy and flavourful pan-grilled chicken.
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Seasoning the chicken
A good way to ensure the seasoning is evenly distributed is to combine all the dry ingredients in a small bowl and then pat the chicken dry on a flat surface before applying the seasoning. You can then distribute the seasoning on both sides of the chicken breasts.
There are many different seasoning options to choose from. A simple option is to season the chicken with salt and freshly ground black pepper. You can also add onion powder, garlic powder, paprika, and dried basil. If you are using garlic, it is best to use garlic powder as fresh garlic tends to burn.
Another way to season the chicken is to brine it. To do this, you need to soak the chicken breasts in a solution of water and salt for 30 minutes to an hour. The salt in the brine dissolves muscle proteins in the chicken, allowing the meat to absorb and retain more water, resulting in more tender chicken. It also helps to season the chicken more deeply as the salt penetrates the meat.
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Cooking the chicken
To cook the chicken, you will need a heavy-duty grill pan. A cast iron pan with ridges works best, but if your cast iron pan doesn't have ridges, you can still grill the chicken. Heat your pan to a medium-high heat. If you are using a grill pan, have the grill grates situated vertically.
Before adding the chicken, grease the pan with vegetable oil, coconut oil, or another vegetable oil of your choice. You can also add oil to the pan after cooking the chicken for a few minutes on each side.
Add the chicken to the pan. If you are cooking chicken breasts, place them in the pan with the top pointing towards the 10 o'clock position. If you are cooking chicken thighs, add them to the pan skin-side down.
Cook the chicken for 2-3 minutes on each side for thinner chicken breasts, or 5-6 minutes on each side for thicker breasts, until the undersides develop dark grill marks. If the chicken is sticking to the pan, it is not ready to be flipped yet. If you are cooking chicken thighs, cook them for 10-12 minutes, rotating the pan on the burner to ensure even browning.
Flip the chicken. If you are cooking chicken breasts, after flipping, shift them to point towards the 2 o'clock position. If you are cooking chicken thighs, rotate each thigh 90 degrees and continue grilling until deep brown crosshatch marks are visible and the skin is brown all over, about 5 minutes.
Cook the chicken for another 5-6 minutes, or 6-9 minutes for chicken thighs. If you want perfect grill marks on both sides, shift the chicken breasts back to the 2 o'clock position halfway through the covered cook time.
Check the internal temperature of the chicken with a digital thermometer. The chicken is done when it reaches 165°F (73°C). Remove the chicken from the pan and let it rest for at least 5 minutes before cutting or serving.
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Resting the chicken
The amount of time you should let the chicken rest depends on its size. For smaller cuts of meat, like chicken breasts, 3 to 5 minutes of resting time is usually sufficient. For larger cuts of meat, like a whole chicken or a turkey, you may need to rest the meat for up to 15-20 minutes. A good rule of thumb is that the bigger the piece of meat, the longer the resting time.
During the resting time, the chicken will continue to cook, so it is important to take it off the heat a few degrees before it reaches the desired internal temperature. For chicken, an internal temperature of 165°F (73°C) is recommended. So, you should remove it from the heat once it reaches 160°F (71°C) and let it rest until it reaches the final temperature.
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Frequently asked questions
It is recommended that you cook each side for 5-6 minutes.
When the chicken is ready to be flipped, it will release from the pan.
The chicken is cooked when the internal temperature reaches 165°F (73°C).
A heavy-duty cast iron grill pan with ridges works best, but any cast iron pan can be used.
Allow the pan to cool, then hand wash and smear with oil before placing in an oven at 350°F for 10 minutes.
