Five-Minute Grilled Chicken Cutlets With Rosemary, Garlic, a

• 份量: 4 servings
• 活動時間: 5 minutes
• 總時間: 35 minutes

食材

3 medium cloves garlic, minced (about 1 tablespoon)

3 tablespoons minced fresh rosemary

2 tablespoons fresh juice from 2 lemons

6 tablespoons extra-virgin olive oil

Kosher salt and freshly ground black pepper

4 boneless, skinless chicken breasts (5 to 7 ounces each), cut into 8 cutlets

步驟

Light one chimney full of charcoal . When all the charcoal is lit and covered with gray ash, pour out and arrange the coals on one side of the charcoal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Alternatively, set half the burners on a gas grill to the highest heat setting, cover, and preheat for 10 minutes. Clean and oil the grilling grate.

Whisk together garlic, rosemary, lemon juice, and olive oil in a large bowl. Season to taste with salt and pepper. Transfer half of mixture to a separate container and set aside. Add chicken to the large bowl and turn pieces to thoroughly coat.

Place chicken directly over the hot side of the grill, cover, and cook, rotating the pieces occasionally (but not flipping them), until the chicken is almost completely cooked through and only a few pink spots remain on the top side, about 4 minutes. Flip chicken and cook on second side until just done, about 30 seconds. Transfer to a serving platter. Re-whisk reserved marinade and pour it over the chicken. Serve immediately.

筆記

Step 1: Split The Breast

Place a boneless, skinless chicken breast, with the tender removed, on a cutting board, and hold it flat with the palm of your non-knife hand. Using a sharp chef's, boning, or fillet knife, slice the chicken breast horizontally into two even pieces; try to do this in as few strokes as possible so the meat looks smooth.

It helps if you position the chicken close to the edge of the cutting board so that the knuckles of the knife your hand don't bump against it as you go. Also be sure to keep the fingers of the supporting hand raised and out of the path of the knife.

Step 2: Prepare to Pound

You'll want to sandwich the chicken breast slices between sheets of plastic or paper (parchment works but waxed paper is better since the chicken sticks to it less). Plastic works particularly well given its slick surface, but it's not the most environmentally-friendly of choices, so we encourage avoiding it if you can.

If you do use plastic, a heavy-duty gallon zipper-lock bag is best, as it's less prone to tearing during pounding; if you do use a zipper-lock bag, it's easiest to slice it open along one or two sides with a sharp knife, making inserting and removing the chicken a snap. Alternatively, you can use layers of plastic wrap, though plastic wrap has a tendency to tear during pounding.

Once you have your paper or plastic ready, set a piece of chicken between the layers, making sure to spread the paper or plastic out well to avoid wrinkles, which can leave imprints on the meat during pounding.

Step 3: Pound Chicken

Use a meat pounder or the bottom of a sturdy skillet to gently pound the chicken. When pounding, go slow and steady to avoid making holes. Rather than moving the pan directly up and down, use slight lateral motions to gently coax the chicken into shape. The goal is an even form and thickness, usually about 1/4 inch thick.

Step 4: Done!

That's it, you have a proper chicken cutlet. Now repeat with the remaining chicken pieces and then get cooking!

營養

• 每份大小: Serves 4
• 卡路里: 419 kcal
• 總脂肪: 25 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 0 g
• 膽固醇: 120 mg
• 鈉: 342 mg
• 總碳水化合物: 1 g
• 膳食纖維: 0 g
• 總糖: 0 g
• 蛋白質: 44 g