Juicy Griddled Chicken Breast with Salad — Pollo a la Plancha

Versión en Español

Juicy griddled chicken breast is butterflied chicken marinated for 2 hours in garlic, parsley, and lemon juice, seasoned, and seared on a hot griddle for 3 to 4 minutes per side, then served with a fresh salad of tomato, onion, olives, lettuce, and arugula dressed with olive oil. It takes 2 hours and 15 minutes of preparation, mostly marinating, and 10 minutes of cooking, and serves 4.

A nutritious, low calorie meal that fits a balanced diet without giving up flavor.

How to Make Griddled Chicken Breast?

The marinade and the cooking are the keys. The marinade concentrates flavor and adds extra juiciness, and a short, hot sear cooks the breast through while keeping it moist.

Nutritional Information

Each serving of griddled chicken breast with salad contains approximately 250 kcal, 7 g of carbohydrates, 10 g of fat, 33 g of protein, 3 g of fiber, 2 g of sugars, and 350 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.

Juicy Griddled Chicken Breast Recipe

Preparation: 2 hours 15 minutes (including marinating)
Cooking: 10 minutes
Servings: 4

Ingredients

• 4 chicken breasts
• 2 garlic cloves
• 2 tomatoes
• 2 lemons
• 1 onion
• 1 tablespoon of parsley
• Lettuce
• Arugula
• Black olives
• Olive oil
• Apple cider vinegar
• Fine salt
• Black pepper

Instructions

1. In a medium bowl, combine the peeled, chopped garlic, the parsley, and the seedless lemon juice, stir, and let it sit for about 5 minutes. Butterfly the chicken breasts with a sharp knife, cutting through the middle without slicing all the way, open them out, and lay them cut side up on a large plate.

2. Pour the marinade over the breasts and spread it evenly, cover with plastic wrap, and refrigerate for about 2 hours. Drain the breasts and season with salt and pepper. Heat a griddle or grill pan over medium high heat with a few drops of olive oil and carefully lay the breasts cut side up.

3. Cook for 3 to 4 minutes until golden, flip, and cook another 3 to 4 minutes; times vary with the size and thickness of the meat, so watch that it does not dry out. In a large bowl, combine the peeled tomatoes cut into half moons, the onion in thin strips, olives to taste, and the washed, drained lettuce and arugula leaves.

4. Dress the salad with olive oil, salt, and pepper, and optionally a squeeze of lemon or a splash of apple cider vinegar, and toss. Serve the chicken right away on a large plate with a generous portion of fresh salad.

Additional Tips

Thaw safely

If the breasts are frozen, seal them in a zip top bag and submerge it in cold water, changing the water as it chills, to speed up thawing without risk of contamination.

Even thickness

Butterflying gives an even thickness, so the breast cooks through before the outside dries.

Use a thermometer

The chicken is done at an internal temperature of 74°C (165°F).

Let it rest

Rest the chicken 2 minutes before slicing so the juices stay inside.

Frequently Asked Questions (FAQs)

1. Can I cook the breast without oil?

Yes, in a good nonstick pan, although a little oil improves the texture and keeps it from sticking.

2. How do I know the chicken is cooked?

It should reach an internal temperature of 74°C (165°F). A kitchen thermometer gives the most precision; by touch, the meat should feel firm but juicy.

3. What salad goes best with the chicken?

A fresh salad of crisp vegetables such as lettuce, arugula, tomato, and onion, dressed with olive oil, vinegar, and lemon.

4. Can I use other chicken cuts?

Yes, although pieces with bone or skin need different cooking times and turn out juicier; the breast is ideal for a light, low fat meal.

Did You Know?

The earliest remains of chickens eaten by humans date back about 8,000 years to the Neolithic and were unearthed in Hebei province, China.

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• Grilled Lemon Chicken Recipe
• Chicken and Vegetable Quiche Recipe
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