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Broiled Chicken Breasts: Juicy, Healthy, and Easy Recipe

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  • Author: larderecipes
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes

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

  1. 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.
  2. 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

  1. Coat with Olive Oil: Rub both sides of the chicken with olive oil to lock in moisture and help with browning.
  2. 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.
  3. Add Fresh Herbs: Sprinkle fresh dill, rosemary, or parsley on top for added flavor.

Step 3: Preheat and Arrange

  1. Preheat the Broiler: Set your oven to the broil setting on high and preheat for 5–10 minutes.
  2. Position the Rack: Place the oven rack 4–6 inches below the broiler for optimal heat exposure.
  3. 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

  1. 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.
  2. 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

  1. Let it Rest: Remove the chicken from the oven and let it rest for 5 minutes to retain its juices.
  2. 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