Grilled Boneless Chicken Breasts Recipe

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 8 hours 20 minutes

材料

4 boneless, skinless chicken breast halves (6 to 8 ounces/170 to 225g each), tender removed

Kosher salt

1/4 cup (55g) sugar (if making a wet brine; see note)

Freshly ground black pepper

2 tablespoons (30ml) extra-virgin olive oil

手順

Place 1 chicken breast in a resealable plastic bag or between two pieces of plastic wrap. Using a meat pounder, rolling pin, or small skillet, pound chicken breast into an even thickness, about 3/4 inch in height. Repeat with remaining 3 breasts.

If making a wet brine, dissolve 1/3 cup (80g) kosher salt and 1/4 cup (55g) sugar in 2 quarts (1.9L) water. Place chicken breasts in brine and refrigerate for at least 30 minutes and up to overnight. If making a dry brine, set a wire rack over a rimmed baking sheet and arrange chicken breasts on it. Sprinkle generously all over with salt on both sides, then refrigerate, uncovered, for at least 30 minutes and up to overnight.

Light 1 chimney full of charcoal. When all charcoal is lit and covered with gray ash, pour out and arrange coals on one side of charcoal grate. Set cooking grate in place, cover grill, and allow to preheat for 5 minutes. Clean and oil grilling grate.

If using a wet brine, remove chicken breasts from brine, pat dry with paper towels, season to taste with salt and pepper, and brush lightly with olive oil. If using a dry brine, simply season with pepper and brush lightly with olive oil. Place chicken over hot side of grill and cook until well browned, 3 to 5 minutes. Flip and continue to cook until second side is browned and chicken is just cooked through, or until the center registers 150°F/66°C (or 165°F/74°C, if you really want to stick to FDA guidelines) on an instant-read thermometer. (It can be difficult to take an accurate temperature on such a thin cut of meat, so make sure to confirm doneness by eye; it's okay to make a small slit into one of the breasts with a knife to confirm.) If second side browns before chicken is done, move to cool side of grill, cover, and let cook until chicken is ready. Remove chicken from grill, let rest 5 minutes, then serve immediately.

栄養

• サービングサイズ: Serves 4
• カロリー: 341 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 145 mg
• ナトリウム: 598 mg
• 炭水化物総量: 0 g
• 食物繊維: 0 g
• 糖質総量: 0 g
• タンパク質: 53 g