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Broiled chicken breast is a versatile and nutritious dish that can be enjoyed in a variety of ways. Whether you’re looking for a healthy weeknight meal or a special occasion dish, broiled chicken breast is a great option.
This comprehensive guide will provide you with everything you need to know about broiling chicken breast, from cooking methods to seasonings and marinades. We’ll also explore some delicious variations on this classic dish.
Nutritional Value of Broiled Chicken Breast
Broiled chicken breast is a lean protein source packed with essential nutrients. Here’s a detailed breakdown:
Per 100 grams (3.5 ounces):
- Calories: 165
- Protein: 31 grams
- Fat: 3.6 grams
- Carbohydrates: 0 grams
Vitamins and Minerals
Broiled chicken breast is also a good source of vitamins and minerals, including:
- Niacin (vitamin B3): 11% of the Daily Value (DV)
- Vitamin B6: 20% of the DV
- Selenium: 24% of the DV
- Phosphorus: 19% of the DV
- Potassium: 10% of the DV
Health Benefits
Consuming broiled chicken breast as part of a balanced diet offers several health benefits:
- Promotes Muscle Growth and Repair:Chicken breast is rich in protein, essential for building and repairing muscle tissue.
- Supports Weight Management:Chicken breast is low in calories and fat, making it an ideal choice for those seeking to maintain a healthy weight.
- Reduces Risk of Chronic Diseases:The niacin in chicken breast helps lower cholesterol levels, while the selenium supports thyroid function.
Cooking Methods for Broiled Chicken Breast
Broiling is a cooking method that uses intense, direct heat to cook food quickly. It is a versatile technique that can be used to cook a variety of foods, including chicken breast. There are three main methods for broiling chicken breast: oven broiling, stovetop broiling, and grilling.
Oven Broiling, Broiled chicken breast
Oven broiling is the most common method for broiling chicken breast. It involves placing the chicken breast on a broiler pan and placing it under the broiler in the oven. The broiler should be set to high and the chicken should be cooked for 8-10 minutes per side, or until cooked through.
Advantages:Oven broiling is a convenient and easy method for broiling chicken breast. It is also a relatively quick method, and the chicken can be cooked evenly.
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Once the chicken is cooked, you can serve it with your favorite sides. Broiled chicken breast is a versatile dish that can be paired with a variety of flavors, so get creative and experiment with different recipes to find your favorite.
Disadvantages:Oven broiling can produce a lot of smoke, so it is important to open a window or turn on the exhaust fan. Additionally, the chicken can easily burn if it is not watched closely.
Stovetop Broiling
Stovetop broiling is another method for broiling chicken breast. It involves placing the chicken breast on a grill pan and placing it over a high flame on the stovetop. The chicken should be cooked for 5-7 minutes per side, or until cooked through.
Advantages:Stovetop broiling is a quick and easy method for broiling chicken breast. It also produces less smoke than oven broiling.
Disadvantages:Stovetop broiling can be difficult to control, and the chicken can easily burn if it is not watched closely. Additionally, the chicken may not cook evenly if the grill pan is not hot enough.
Grilling
Grilling is a third method for broiling chicken breast. It involves placing the chicken breast on a grill over a hot fire. The chicken should be cooked for 6-8 minutes per side, or until cooked through.
Advantages:Grilling gives chicken breast a delicious smoky flavor. It is also a relatively quick method, and the chicken can be cooked evenly.
Disadvantages:Grilling can be difficult to control, and the chicken can easily burn if it is not watched closely. Additionally, grilling is not a good option if you do not have access to a grill.
Seasonings and Marinades for Broiled Chicken Breast
Unlock the culinary potential of broiled chicken breast with an array of seasonings and marinades that tantalize taste buds. Explore a diverse palette of flavors and create succulent dishes that will leave a lasting impression.
Rubs
Rubs are a dry blend of spices and herbs that adhere to the chicken’s surface, infusing it with flavor during the broiling process.
- Lemon-Herb Rub:Combine 1 tbsp dried oregano, 1 tbsp dried basil, 1 tbsp lemon zest, 1 tsp salt, and 1/2 tsp black pepper.
- Smoky Paprika Rub:Mix 1 tbsp smoked paprika, 1 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, and 1/2 tsp salt.
- Italian Herb Rub:Combine 1 tbsp dried rosemary, 1 tbsp dried thyme, 1 tbsp dried marjoram, 1 tsp salt, and 1/2 tsp red pepper flakes.
Marinades
Marinades are liquid solutions that penetrate the chicken, imparting flavor and tenderizing the meat.
- Citrus-Herb Marinade:Combine 1/2 cup orange juice, 1/4 cup lemon juice, 1/4 cup olive oil, 2 tbsp chopped fresh parsley, 2 tbsp chopped fresh cilantro, 1 tbsp minced garlic, 1 tsp salt, and 1/2 tsp black pepper.
- Buttermilk-Garlic Marinade:Whisk together 1 cup buttermilk, 1/2 cup grated Parmesan cheese, 1/4 cup minced garlic, 1 tbsp chopped fresh oregano, 1 tbsp olive oil, and 1 tsp salt.
- Yogurt-Mint Marinade:Combine 1 cup plain yogurt, 1/4 cup chopped fresh mint, 1/4 cup olive oil, 2 tbsp lemon juice, 1 tbsp minced garlic, 1 tsp salt, and 1/2 tsp cumin.
To marinate the chicken, place it in a resealable bag or glass container with the marinade. Refrigerate for at least 30 minutes, or up to 24 hours.
Summary
With its ease of preparation, versatility, and nutritional value, broiled chicken breast is a dish that deserves a place in every home cook’s repertoire. So next time you’re looking for a healthy and flavorful meal, give broiled chicken breast a try.
