Perfect Grilled Chicken
- 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
IntroductionGet perfect grilled chicken every time with this foolproof basic recipe! Get perfect grilled chicken every time with this foolproof basic recipe!
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.
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.
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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