Perfect Grilled Chicken
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 137.3
- Total Fat: 3.0 g
- Cholesterol: 70.2 mg
- Sodium: 60.7 mg
- Total Carbs: 0.0 g
- Dietary Fiber: 0.0 g
- Protein: 25.7 g
View full nutritional breakdown of Perfect Grilled Chicken calories by ingredient
Introduction
Get perfect grilled chicken every time with this foolproof basic recipe! Get perfect grilled chicken every time with this foolproof basic recipe!Number of Servings: 4
Ingredients
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16 ounces boneless, skinless chicken breast
2 teaspoons low or no salt rub
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 $1.99.
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!
Generally chicken breasts are sold weighing 6-7 ounces. To achieve even cooking and perfect portions, you can butterfly them. 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. Proceed with your recipe as desired.
Directions
Preheat the grill to 375 degrees. Scrape the grill grates to remove any burned-on food residue.
Cut the chicken breasts into 3-4-ounce portions. Pat the meat dry with a paper towel. Lightly coat them with cooking 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 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 the 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 criss-cross grill marks facing up.
Serves 4: 3-4 ounces chicken (weight after cooking)
Cut the chicken breasts into 3-4-ounce portions. Pat the meat dry with a paper towel. Lightly coat them with cooking 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 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 the 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 criss-cross grill marks facing up.
Serves 4: 3-4 ounces chicken (weight after cooking)
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This is good infoif you're unfamiliar with grilling chicken. I've always just pounded my poor, huge chicken breasts flat, but will try butterflying them next time. For those nitpicking the picture (For heaven's sake, don't you have anything better to do?) the instructions SUGGEST butterflying. - 7/18/13
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