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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 136.3
  • Total Fat: 2.9 g
  • Cholesterol: 70.1 mg
  • Sodium: 61.5 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 0.0 g
  • Protein: 25.9 g

View full nutritional breakdown of Perfect Grilled Chicken calories by ingredient
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Perfect Grilled Chicken

Submitted by: GRILLGUIDE
Perfect Grilled Chicken

Introduction

A fool-proof guide to great grilled chicken. A fool-proof guide to great grilled chicken.
Number of Servings: 4

Ingredients


Tips

If you use larger pieces of meat, they will take longer to cook. Always use a meat thermometer to test the internal temperature. Poultry should be cooked to 165 degrees--never less!


Directions

This recipe is part of our new e-book: "SparkPeople's Ultimate Grilling Guide: 75 Hearty, Healthy Recipes You Can Really Sink Your Teeth Into," available now on Barnes and Noble and Amazon for $3.99.
Preheat the grill to 375 degrees. Scrape the grill grates to remove any burned-on food residue.

Generally chicken breasts are sold weighing 6-7 ounces. Starting at the larger end, use short strokes to slice the breast in half and open it as you would a book. This is called "butterflying" the chicken. Place the chicken between two sheets of plastic wrap or parchment paper; gently tap the thick end with a meat mallet or rolling pin to even out the thickness of the entire breast. Cut the breasts into 3-4-ounce portions. Pat the meat dry with a paper towel. Lightly coat with nonstick spray. Sprinkle both sides with the rub.

To achieve the traditional crosshatch markings, place each breast onto a preheated grill with the breast facing the "10:00" position. Close the lid, and let the chicken cook for 3-4 minutes. Open the lid, rotate the breast to the "2:00" position, and cook an additional 3-4 minutes. Open the lid again, flip the breasts, and cook until internal temperature reaches 165 degrees, about 4 more minutes.

Remove from the grill and allow to rest for 1-2 minutes before slicing. Serve with the hatchmarks facing up.

Serves 4: 3-4 ounces chicken (weight after cooking)






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Member Ratings For This Recipe

  • CESARMEDINA16


    5 of 15 people found this review helpful
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    Looks good - 6/19/12

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  • DEBBIERILEY61

    Very Good
    5 of 7 people found this review helpful
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    Happy to see how many minutes on each side! - 6/5/12

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  • BURLAPDOG

    Very Good
    4 of 4 people found this review helpful
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    This was really easy, and the chicken came out tender and tasty. I threw a bunch of my own sppices together to make the rub. - 7/23/12

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  • KENLIGRACE


    3 of 4 people found this review helpful
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    Unsure why the pictures show whole breasts that are probably 8 oz and the recipe tells us to butterfly the breasts and pound them flat. - 4/29/13

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  • LEANJEAN6

    Very Good
    3 of 4 people found this review helpful
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    Very nice--easy to make-a keeper! - 5/30/12

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  • FLORIDASUN

    Incredible!
    1 of 1 people found this review helpful
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    Most excellent! I squeezed lime juice on it hot off the grill. Also gave the pieces a dash of "Slap ya Momma" seasoning..a cajun type rub...delish! - 4/29/13

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  • GREASE31

    Incredible!
    1 of 3 people found this review helpful
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    I luv this recipe, it sounds just perfect. - 10/20/12

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  • NANCYHOME247


    1 of 3 people found this review helpful
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    For just a couple servings, and for 6-8 minutes of cooking time, it's more efficient to do this inside on a grill pan. Of course, if you're grilling an entire meal or feeding many mouths, go fire up the outdoor grill! - 8/25/12

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  • JOANIEBLESSER


    1 of 5 people found this review helpful
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    Thanks. I've never split chicken breasts before. Will try! - 5/26/12

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  • CLAYLADY001

    Bad
    0 of 1 people found this review helpful
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    absolutely tasteless! I just don't like chicken breast unless it is chopped up and put in a sandwich,it is a tasteless piece of meat that I can do without but I do love chic.thighs fat and all. - 4/29/13

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  • LINASDIET2

    Good
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    I usually just cut my chicken breasts down the middle, then grill. They are smaller, but still round, cook quickly, and end up still juicy inside. Sometimes, I find pounding the meat leaves it less juicy. - 4/29/13

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  • FLYNEAGLE

    Incredible!
    0 of 1 people found this review helpful
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    love grilled chicken especially in salad - 4/29/13

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  • KARLA7913


    0 of 1 people found this review helpful
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    10 out of 10 and or 5 stars - 1/30/13

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  • CHUNKIMAMA

    Very Good
    0 of 2 people found this review helpful
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    this looks really good. I am going to make it tomorrow! - 1/26/13

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  • LUNALI1


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    fantastic - 1/16/13

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  • JPARK59

    Incredible!
    0 of 1 people found this review helpful
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    Great information - 1/15/13

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  • JOHNTJ1

    Incredible!
    0 of 1 people found this review helpful
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    good stuff - 1/12/13

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  • SUGARSMOM2


    0 of 1 people found this review helpful
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    grill is much better for you then fried . this is a good basic receipe for all of us to put in our file . - 11/5/12

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  • DMONTAG


    0 of 2 people found this review helpful
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    IT SOUNDS GREAT I THINK I WILL TRY IT ON SUNDAY AT ARE FAMILY DINNER. - 10/10/12

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  • ZIGGY7611


    0 of 1 people found this review helpful
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    Thanks! This looks great! - 10/10/12

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  • LAVI_RIJH

    Very Good
    0 of 2 people found this review helpful
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    Sounds yumm..Definitely giving it a try tonight! - 9/25/12

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  • ALICE49241


    0 of 2 people found this review helpful
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    looks quick and easy. - 9/11/12

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  • NDHAM5

    Incredible!
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    I love juicy chicken breast!!! Great tips, thanks!! You can never learn too much, the more recipes, and different cooking techniques I read, the better I become at cooking healthy delicious meals!!!! - 9/6/12

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  • XBODYBLDR


    0 of 2 people found this review helpful
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    Pampered Chef has a wonderful array of rubs! I'm a Pampered Chef consultant in my 'spare time'. I recommend the smokey barbeque rub, which has a recipe for barbeque sauce to compliment it. - 9/6/12

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  • MARTHAR3

    Incredible!
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    Love it I had seen the video on the chicken I done as it said above and grilled them on the grill I used Mrs. Dash & lemon & lime juice Oh they were so simple to do and leftover are great to bag & freeze for a quick add to salad or a stir fry or a bown rice later in the week - 9/5/12

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