Ingredients
Here’s a simple and versatile ingredient list for making flavorful broiled chicken breasts:
- 3 chicken breasts (boneless and skinless)
- 2 tablespoons olive oil
- 5 garlic cloves (minced)
- 1 teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional, for a spicy kick)
- 1 teaspoon paprika (optional, for smokiness)
- 2 tablespoons fresh herbs (such as dill, rosemary, thyme, or parsley)
- 1 lemon (for optional zest or juice)
Optional marinade ingredients:
- ½ cup plain yogurt (for a tangy marinade)
- 1 tablespoon soy sauce (for added umami)
These ingredients will help you create chicken that’s juicy, tender, and bursting with flavor. Adjust spices and herbs to suit your taste!
Instructions
Step 1: Prepare the Chicken
- Slice the Chicken: If the chicken breasts are thick, slice them in half lengthwise to create thinner, evenly sized pieces. This secures quicker and even cooking.
- Marinate (Optional): If using a marinade, combine the chicken with your chosen ingredients (e.g., yogurt, garlic, and herbs) in a bowl or zip-top bag. Let it sit in the fridge for at least 30 minutes.
Step 2: Season the Chicken
- Coat with Olive Oil: Rub both sides of the chicken with olive oil to lock in moisture and help with browning.
- Add Seasonings: Sprinkle the chicken evenly with salt, black pepper, cayenne pepper (if using), paprika, and minced garlic. Press gently to secure the spices adhere.
- Add Fresh Herbs: Sprinkle fresh dill, rosemary, or parsley on top for added flavor.
Step 3: Preheat and Arrange
- Preheat the Broiler: Set your oven to the broil setting on high and preheat for 5–10 minutes.
- Position the Rack: Place the oven rack 4–6 inches below the broiler for optimal heat exposure.
- Arrange the Chicken: Lay the seasoned chicken breasts on a foil-lined baking sheet, leaving space between each piece for even cooking.
Step 4: Broil the Chicken
- Broil the First Side: Place the tray in the oven and broil the chicken for 4–6 minutes. Keep a close eye to prevent over-browning.
- Flip and Finish: Use tongs to flip the chicken and broil the other side for an additional 3–5 minutes. Check for doneness by ensuring the internal temperature reaches 165°F.
Step 5: Rest and Serve
- Let it Rest: Remove the chicken from the oven and let it rest for 5 minutes to retain its juices.
- Serve: Garnish with fresh herbs or a squeeze of lemon juice and serve with your favorite sides.
Nutrition
- Serving Size: 1 broiled chicken breast (approximately 3 ounces)
- Calories: 140
- Sugar: 0g
- Sodium: 320mg (may vary based on seasoning)
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 26 g
- Cholesterol: 70mg