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Grill-Pan Chicken Breast

What could be better than a piece of juicy, grilled meat?! These grill-pan chicken breasts are deliciously lean, tender pieces with a crisp, seared exterior. This recipe gives you chicken that's incredibly juicy inside, with those signature brown grill marks on an appetizing crust — and an aroma no one can resist!

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Grilled chicken fillet
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 56 % 9 g
Fats 19 % 3 g
Carbohydrates 25 % 4 g
83 kcal
GI: 0 / 0 / 100
    1. Rinse the chicken breasts well under running water. Trim off any bits of skin and fat, and cut out any bones. 2. Get a deep container (a pot or bowl) and fill it with room-temperature water. Add the measured salt and sugar and stir until dissolved. Submerge the chicken so the brine covers it completely, and let it sit for about an hour. 3. Preheat the oven to 350°F (180°C). 4. After the hour, remove the chicken from the brine and pat it dry with paper towels. 5. In a small bowl, mix the seasonings — garlic powder and freshly ground black pepper. Rub the mixture all over the chicken. Then drizzle generously with olive oil, turning to coat all sides. 6. Set a cast-iron grill pan with a metal or removable handle (so it can go in the oven) on the stove and heat it for about 5 minutes until screaming hot. 7. Lay the chicken on the hot pan and sear until you get those signature grill marks, a couple of minutes per side. 8. Then transfer the grill pan with the chicken to the preheated oven and finish cooking there for 15–20 minutes, depending on how thick the pieces are. Check doneness by inserting an instant-read thermometer into the thickest part — once it reads 160°F (70°C) or higher, the chicken is fully cooked and ready to come out. 9. Take the pan out of the oven and let the chicken rest for another 5–10 minutes. Then slice and serve. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Ground black pepper - 255  kcal/100g
  • Granulated sugar - 398  kcal/100g
  • Sugar - 398  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Olive oil - 913  kcal/100g
  • Chicken breast (fillet) - 113  kcal/100g
  • Garlic powder - 331  kcal/100g

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