Grilled chicken breast: Tips for tender and delicious chicken

The smear campaign against grilled chicken breast continues. There are still many people who regard this dish as bland, suitable only for weight- loss and medical diets. But hang on! We, as cooking enthusiasts, vehemently disagree and will show you, with a few brilliant tricks, that anyone can cook tender and delicious grilled chicken breast.

Below, we will show you how to make juicy grilled chicken breast, even in the colder months, right in your own kitchen, and reveal the tastiest marinades that tenderize the breast and make it delicious and full of flavour.

Grilled Chicken Breast: Secrets for Tender and Delicious Chicken

How to choose fresh, high-quality chicken?

When choosing chicken in the store, you should consider two factors: the labels on the chicken packaging and how the product looks and feels to you.

First, check the use-by date and make sure the packaging is not torn or damaged. Choose products labelled "organic", "free-range chicken", "antibiotic-free". These certifications are strictly monitored in accordance with European standards, so you can trust the information on the packaging.

Once you've opened the packet, check the appearance and smell of the piece of meat: it should be a uniform yellowish-white or pink colour, without any spots and the meat should not feel sticky. Avoid chicken breast that seems to have a strong smell or a sour tinge.

Useful accessories and utensils for cooking a grilled chicken breast

You don't need a barbecue in your backyard to cook a delicious chicken breast. At KitchenShop you can find plenty of utensils that will ensure your success in the kitchen as well.

Grill pan

The frying pan is a quick and convenient option for grilling chicken breast. While it won't give you the same smoky flavor as a wood-fired grill, you can still get a smoky flavor if you use a frying pan which was well-treated with oil, over high heat. That means you'll need either a cast iron frying pan or a quality steel frying pan that can withstand the high heat.

Electric grill

If you miss the grill during the cold season, an electric grill will become your best friend. This ingenious appliance brings the BBQ experience indoors, providing consistent heat across the entire surface, so your chicken breast cooks evenly. Many electric grills have adjustable heat settings, allowing for precise cooking control.

Barbecue tongs

Don't prick the chicken breast with a fork, as this will cause it to lose its juiciness. Instead, use tongs to turn the meat over.

Marinade brush

Use a silicone brush to baste marinade, oil, or sauce on the chicken breast before grilling and during cooking. This process helps to flavor the meat and keep it moist and juicy while cooking.

Two wooden chopping boards

Why two and not one? Because it is dangerous to cut raw and cooked meat on the same wooden chopping board. Our recommendation is to have a chopping board for use exclusively with raw meat, and never used for anything else. This way you avoid cross-contamination and the health problems that can arise.

How to cook grilled chicken breast

As tasty as it is easy to make! Anyone can make tender chicken breast on the frying pan or grill in five easy steps:

1. Prepare the chicken – cut the breast into slices (optional) and dry it with a paper towel.
2. Marinate the chicken pieces in a lidded food container or plastic food bag. See below for some classic and unique marinade recipes. Leave the meat to marinate – in the refrigerator – for at least an hour, ideally 4-5 hours or even overnight.
Tip: A vacuum sealer shortens the marinating time. You can use the food containers or vacuum bags if you don't want to wait.
3. Preheat the grill pan or the grill. Lightly grease the surface with a little oil to prevent sticking.
4. Place the chicken breast pieces on the grill and cook for a few minutes on each side. The time will vary depending on the thickness of the pieces. To be safe to eat, the internal temperature must reach 74°C.
5. Remove the chicken from the grill, cover it with aluminum foil and let it rest for 5 minutes before serving.

Delicious marinades for a perfect grilled chicken breast

Grilled chicken breast is a nutritional powerhouse. If you're concerned about calories, grilled chicken breast is an excellent choice for a diet. A 100g serving of grilled chicken breast provides you with:

Calories: 165
Protein: 31 grams
Fat: 3.6 grams
Carbohydrates: 0 grams

So even if you're watching your calories, chicken breast allows you to use a marinade – even a high-fat one – to add juiciness and flavor to the dish. Here are some marinade recipes for grilled chicken breast.

● Classic marinade with herbs and garlic

Ingredients:

3 tablespoons olive oil
3 cloves of garlic, finely chopped
1 tablespoon fresh rosemary, chopped (can be replaced with thyme)
1 tablespoon lemon juice
Salt and pepper to taste

Method:

Mix all the ingredients together in a bowl. Marinate the chicken for at least 30 minutes or up to 4 hours.

● Honey and Dijon mustard marinade

Ingredients:

2 teaspoons Dijon mustard
1 tablespoon honey
2 tablespoons olive oil
1 tablespoon apple cider vinegar
Salt and pepper to taste

Method:

Mix all the ingredients together. Marinate the chicken for 30 minutes to 2 hours.

● Mediterranean marinade with lemon and yogurt

Ingredients:

150 g Greek yogurt
Juice of one lemon
2 tablespoons olive oil
2 cloves of garlic, finely chopped
1 teaspoon dried oregano
Salt and pepper to taste

Method:

Combine all ingredients and marinate the chicken for at least 1 hour or even overnight.

● Asian-style marinade with soy sauce and ginger

Ingredients:

100 ml soy sauce
2 tablespoons olive oil
1 tablespoon freshly grated ginger
2 cloves of garlic, finely chopped
1 tablespoon honey (optional)

Method:

Mix the ingredients and marinate the chicken for 30 minutes to 3 hours.

● Spicy Sriracha lime marinade

Ingredients:

2 tablespoons Sriracha sauce
Juice of a lime
2 tablespoons olive oil
1 teaspoon honey
1 teaspoon garlic powder

Method:

Mix the ingredients and marinate the chicken for 30 minutes to 3 hours.

Tips for tender and flavorful chicken

Make sure the chicken breast slices are approximately the same thickness throughout to avoid undercooked or overcooked areas.
If you want tender chicken breast, pan-fried or oven-baked – and of course you do, otherwise you wouldn't have read this far – don't skip the marinating process, which adds flavour, seasoning and tenderness to the meat.
There's life after the garlic paste. Serve your chicken breast with an interesting homemade sauce, like chimichurri, aioli, or horseradish sauce. Read our article "Homemade sauces for grilled meat" for more ideas for homemade sauces for grilled meat.
Like any other meat, grilled chicken breast needs to rest for a few minutes after cooking to help juices redistribute and keep the chicken juicy.
Baste the chicken with marinade or sauce while cooking to add flavour and juiciness. Add high-sugar sauces – like BBQ sauce – only in the last few minutes to avoid burning.
Don't rush to flip the chicken breast. Wait at least 5 minutes until the grill marks form and the meat comes off the grill easily.
If you use seasoning for grilled chicken breast, don't forget to adjust the amount of salt added.

So it's time to take grilled chicken breast off the list of boring foods and experiment with a variety of marinades and spices. Follow our tips above and you'll treat your taste buds to a flavorful chicken breast every time.