We undertake to reconcile the warring parties and convince you all that chicken fillet can be not only extremely healthy, but also surprisingly juicy and tasty. Moreover, you will probably be happy to know that this product is one of those products from which, in simple terms, it is impossible to gain weight. In addition, chicken breast, provided it is properly marinated and cooked, can even become a product suitable for a mono-diet; those who understand this have already imagined the richness of its vitamin and mineral composition. Considering the fact that the benefits of chicken are well known to our readers from many other KhozOboz recipes, we will just remind you a little about what chicken fillet is rich in and analyze its composition, as they say, by components.

The benefits of chicken fillet

Vitamins contained in chicken breast

• Vitamin PP- 10.9g. This is a vitamin that is directly involved in the acid-reduction reactions of the body and is responsible for the normal course of fat metabolism reactions, also affects the processes of converting sugar and fats into energy and reduces the level of harmful cholesterol in the blood. Thus, this vitamin is essentially completely indispensable for our body and in its properties is even equivalent to medicinal substances.
• Vitamin A- 70 mcg. When talking about this vitamin, it’s difficult to decide where to start because it is equally important for protein metabolism, bone health, and vision. In addition, the correct concentration of this vitamin even determines the uniform distribution of fat deposits in the human body. The presence of vitamin A in the required amount even determines the body’s immunity and resistance to various diseases.
• Vitamin B1- 0.07 mg. It is often called thiamine and its content determines whether our nerve cells will receive the glucose they need. Also, thanks to this vitamin, brain cells remain in good shape for a long time and do not age. So, as you understand, it is absolutely necessary for everyone, without exception, and in the right quantities.
• Vitamin B2- 0.07 mg. Its second name is riboflavin and it is important primarily for our vision; it is riboflavin that helps, for example, to avoid the appearance of cataracts. This vitamin also ensures the synthesis of ATP in the body and, thanks to this, provides energy to the cardiovascular system. And he is also a champion in converting fats and carbohydrates into the energy the human body needs.
• Vitamin B5- 0.8 mg. The second name is pantothenic acid. The main value is the ability to produce vital hormones for those suffering from allergies, arthritis, colitis and heart disease. When there are enough glucocorticoids, as these hormones are called, in the body, a person can easily endure any stress, including nervous stress, and does not suffer from viruses and inflammation.
• Vitamin B6- 0.5 mg. The main task is the processing of amino acids. It is vital for the functioning of the nervous system, brain and memory. Without vitamin B6, normal protein metabolism, as well as the metabolism of fats and carbohydrates, is impossible. Thanks to this vitamin, the body produces antibodies that stimulate the functioning of the immune system.
• Vitamin B9- 4.3 mcg. This is the so-called leaf vitamin, also called folic acid. The main merit is participation in the formation of red blood cells. Also, thanks to folic acid, protein is synthesized in hemoglobin. And most importantly, if vitamin B9 is normal, then fat and carbohydrate metabolism will also be in order, as well as blood quality indicators.
• Vitamin B12- 0.6 mcg. Attention is a vitamin that protects us from obesity and prevents the accumulation of excess fat in the liver. Moreover, it stimulates the activity of leukocytes, thereby strengthening the immune system and increasing the body's resistance to various viruses and bacteria.
• Vitamin C- 1.8 mg. This is the well-known ascorbic acid, without which life is not possible in principle. The most important functions are protecting the immune system and maintaining normal mental processes in the body. As for strengthening the immune system, the principle of action of ascorbic acid is quite simple - under its action, all pathogens are simply eliminated from the body. In addition, this vitamin is involved in the production of hormones and smoothes the walls of blood vessels.
• Vitamin E- 0.2 mg. The most important purpose is to strengthen intercellular membranes, which as a result helps to maintain the body in perfect order for many years. This is also the so-called female vitamin on which the health of the reproductive organs directly depends.
• Vitamin H (biotin)- 10 mcg. This is a vitamin that ensures order in the intestines. More precisely, when taking alcohol or antibiotics, the level of biotin sharply decreases, so by consuming foods rich in it, you maintain normal intestinal microflora.
• Kholin- 76 mg. The main function of choline is to participate in fat metabolism and, as a result, protect the liver and ensure its normal functioning.

Macroelements included in chicken breast

• Calcium- 8 mg. It is the main component of bone tissue, and also directly affects the permeability of membranes, participates in the work of enzyme systems, and affects blood clotting.
• Magnesium- 86 mg. In terms of its importance for the body, magnesium can only be compared with air or water. It takes part in almost 350 biochemical reactions occurring in the human body. Among them: digestion, muscle work, creation of new cells, work of the heart, liver, adrenal glands, etc.
• Sodium- 60 mg. Speaking about the beneficial properties of this element, first of all, it is necessary to note its exceptional need for the growth and development of the body. Specific examples include participation in the transfer of blood sugar and muscle contraction.
• Potassium- 292 mg. The main function is to maintain normal water balance in the body. This, in turn, directly affects the work of the heart, muscles and nerves. Also, note that all intracellular tissues always contain potassium. Its merits also include preventing atherosclerosis, removing toxins, normalizing blood pressure and relieving spasms.
• Phosphorus- 171 mg. Necessary for the production of enzymes on which the passage of chemical reactions in cells depends. Phosphorus is also present in fat metabolism reactions and has its place in skeletal tissue, as well as nerve cells and brain cells. Generally speaking, according to scientists, the processes of thinking and movement are impossible without phosphorus!
• Chlorine- 77 mg. Speaking about the benefits of this microelement, first of all, it should be noted that it is one of the components of water-salt metabolism, along with sodium and potassium. With a deficiency of chlorine, swelling appears, heart function is disrupted and blood pressure increases. It occupies one of the most important places in the process of removing excess salt and liquid from the body.
• Sulfur- 186 mg. The main function is to help fight harmful bacteria; blood clotting also depends on the amount of sulfur. Responsible for the normal level of bile produced by the body. A pleasant function is to slow down the aging of the body.
• Iron- 1.4 mg. First of all, it is necessary to indicate that iron, which is part of chicken fillet, is involved in the process of hematopoiesis and the creation of hemoglobin. Without iron, the normal supply of oxygen to brain tissue and endocrine glands is not possible.
• Zinc- 2.055 mg. The peculiarity and importance of zinc is that it takes part in a great variety of enzymatic reactions, as well as in the processes of growth and puberty. Also, thanks to the zinc in chicken fillet, it is possible to resist infections and viruses. Zinc is extremely important for men. It is thanks to the zinc content that the functioning of the prostate gland and other genital organs is normalized. In addition, zinc helps normalize the level of male sex hormones and stimulates sperm activity.
• Iodine- 6 mcg. The most important function is participation in the production of hormones responsible for the normal functioning of the thyroid gland. Considering the fact that the functioning of the entire body depends on the functioning of the thyroid gland, iodine directly affects the functioning of the body as a whole.
• Copper- 76 mcg. Takes part in the construction of proteins and enzymes, as well as in the process of cell growth and tissue development. Copper is also very important for the normal functioning of the immune system and the process of hematopoiesis.
• Manganese- 0.019 mg. The normal functioning of the central nervous system primarily depends on manganese; normal vitamin metabolism is also impossible without it. It is important that the action of manganese prevents the occurrence of osteoporosis and rheumatoid arthritis.
• Chromium- 9 mcg. First of all, speaking about chromium, it should be noted that not a single organ or tissue can do without this microelement, and also that it is part of all cells. It is also involved in carbohydrate metabolism and, in case of iodine deficiency, is able to replace it in the human body.
• Fluorine- 130 mcg. The strength and integrity of bone tissue, the proper formation of the skeleton, as well as the condition of hair, nails and skin depend on fluoride. The most important functions of fluoride also include strengthening the immune system, preventing osteoporosis and protecting the oral cavity from caries.
• Cobalt- 12 mcg. This trace element promotes the production of red blood cells in the bone marrow and also ensures normal absorption of iron by the body. It also prevents the development and exacerbation of nervous diseases, participates in metabolic processes and normalizes the functioning of the endocrine system.

Now, obviously, there should be no questions about the benefits of chicken fillet. It remains to find out its nutritional value and determine how best to prepare it in order to preserve and even increase the benefits.

Nutritional value of chicken fillet per 100g, subject to cooking without fat

• Calorie content - 113 kcal
• Proteins - 23.6 g
• Fats - 1.9 g
• Carbohydrates - 0.4 g
• Water - 73 g

As for the best cooking methods, we will not be original, but rather remain true to our principles of following healthy eating rules:

Firstly, no frying - this leads to the formation of carcinogens even in the healthiest foods;

Secondly, We have nothing against vegetable oil, but it would be much better to use it fresh - this way you can get double the benefits from both the oil and the chicken breast;

Third, It is better not to cook chicken fillet, firstly, it turns out too dry, and secondly, with such processing it loses maximum beneficial properties.

Cooking chicken fillet in the oven

The recipe that we have prepared for you is suitable for cooking either on the grill or in the oven at home, or over a fire, which will give it a special taste and aroma.

Ingredients

• Chicken fillet - 8 pcs.
• Soy sauce - approximately 50 g
• Grape vinegar - approximately 50 g
• Dijon mustard - 2 tsp.
• Salt - 1 tsp.
• Pepper mixture - a pinch
• Other spices and herbs - to taste

How to cook

1. Rinse the chicken breasts under running cold water. You can even soak it in salt water for several hours - this will help remove all antibiotics, if there were any in the meat.
2. Next, take each piece of fillet and pierce it with a fork. It is necessary to make at least 7 punctures, more is possible. The more punctures, the better the chicken is soaked.

   

3. Place Dijon in a bowl or tray for marinating ( French approx. ed.) mustard. It differs from the usual one in its more delicate and sweet taste and the presence of seeds.

   

4. Then pour soy sauce into the mustard and stir everything until smooth.

   

5. Now add grape vinegar and mix again.

   

6. The resulting mixture must be salted.

   

7. Then you need to add all the spices to taste.

   

8. Now, one by one, coat each breast in the marinade.

   

9. When all the fillet pieces are ready, put them in the same container, cover with a lid and leave for at least 3 hours. It is best to leave it in the refrigerator overnight.

   

10. Afterwards, preheat the oven to 180 degrees and place the fillet pieces on a wire rack under which we place a baking sheet.

    

11. First, place the chicken fillet inside-side up and cook for about 15 minutes.

    

12. Then turn them over and cook until done. This will take approximately another 10 minutes. The time must be adjusted depending on the size of the breasts and the number of them on the baking sheet.

Important!

• Do not dry out the chicken; when cut, it should release a lot of juice, but the meat should not be “alive.” If that's the case, it's time to take it out.
• You should not leave the chicken in the oven after turning it off - it will dry out and be tasteless and not juicy.

With this our simple recipe has come to an end, all that remains is to eat the resulting dish. I would like to note that fresh and stewed, as well as grilled vegetables, cereals or pasta are perfect as a side dish for this chicken. What is tastier, you just have to find out and we hope that you will certainly share your impressions with us :) KhozOboz wishes you a bon appetit and a good mood. We will continue to look for the most interesting recipes for delicious and healthy dishes for you. Your friend and faithful assistant KhozOboz.

There are many recipes that make grilled chicken very tasty: in the oven on a wire rack, in a special frying pan or in the microwave. This dish is one of the most popular and widespread. It is easy to prepare, and the taste of the meat is simply amazing, especially the appetizing golden crust. Even if the oven or microwave does not have a special grill function, chicken can still be cooked very tasty using simple tricks.

How to cook grilled chicken

The popularity of this dish is due not only to the fact that chicken is an affordable product. The meat of this bird is considered dietary. Moreover, it is very easy to prepare. There are several different recipes for grilling with photos. The classic version requires a special spit. It is only available in a real grill. Outdoors, a barbecue made of stainless metal and a wooden handle is used. In the oven, the chicken is cooked on a special grill or in a roasting pan, the role of which can be played by a jar with a narrow neck, for example, from small cucumbers.

Chicken marinade

You can not only rub the carcass with salt. It will taste better with marinade. Almost everything that is in the refrigerator is used for it. Marinade for grilled chicken at home is often prepared from the following products:

1. With mustard. You need to mix 1 tsp. salt, 1 tbsp. olive oil. Add 0.5 tbsp to them. lemon juice, 2 tbsp. Dijon mustard.
2. With soy sauce. It will require 0.5 tbsp. Additionally, you need to add 3 tbsp. lemon juice, 2 tsp. sesame oil, 0.25 tbsp. brown sugar, 1 tbsp. crushed garlic, 2 tbsp. finely chopped ginger and 1 tsp. black pepper
3. Italian. Mix 0.25 tbsp. olive oil, 1 tsp. salt, 1 tsp. garlic powder, 1 tbsp. Italian seasoning, 2 tsp. vinegar, 1 tsp. oregano.

Grilled chicken recipe

Before marinating chicken for grilling, you need to prepare the carcass itself. It is recommended to choose young meat, because it is much tastier and more tender. Grilled chicken will be especially appetizing. If you buy meat in a store, it is better to take an unfrozen product. If necessary, defrost the carcass under natural conditions.

In the oven on a spit

• Cooking time: 3 hours.
• Number of servings: 4 persons.
• Calorie content of the dish: 221 kcal.
• Purpose: for lunch / dinner / holiday.
• Cuisine: Russian.

The peculiarity of the method of cooking grilled chicken in the oven on a spit is that the meat is fried equally on all sides. The carcass is completely covered with a delicious crispy crust. It turns out especially delicious in an electric oven. Thanks to the fan and convection, the dish cooks evenly and quickly. Even if there is no spit, you can still roast the chicken. To do this, you will have to turn the carcass frequently.

Ingredients:

• sour cream tablespoon – 7 pcs.;
• garlic head – 1 pc.;
• tablespoon mustard – 1 pc.;
• chicken carcass – 1 pc.;
• salt tablespoon – 0.5 pcs.;
• hops-suneli – 1.5 tsp;
• teaspoon pepper – 1 pc.
• lemon – 1 pc.

Cooking method:

1. Take a bowl and combine the spices with pepper, salt and crushed garlic. Add mayonnaise and mustard there.
2. Rinse the carcass, trim off the chicken fat. Rub the meat with marinade and sprinkle with the juice of half a lemon.
3. Place in the refrigerator for 2 hours.
4. After the specified time, preheat the oven to 200 degrees.
5. Next, put the carcass on a skewer and tie the legs with thread.
6. Place a tray with water or red wine on the level below.
7. Cook for 1-1.5 hours.

On the grid

• Cooking time: 8 hours.
• Number of servings: 7 persons.
• Calorie content of the dish: 239 kcal.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Chicken on a wire rack in the oven is prepared according to almost the same principle as in the skewer recipe. Only here you will have to turn the carcass often so that it cooks evenly on each side. You need to watch carefully, otherwise the meat may burn. It is recommended to marinate the carcass for at least 1-2 hours, but it is better to keep it in the marinade overnight. This way you will get an even juicier chicken.

Ingredients:

• lemon – 2 pcs.;
• teaspoon salt, oregano and turmeric - 1 pc.;
• teaspoon sugar – 2 pcs.;
• chicken carcass – 1 pc.;
• garlic cloves – 3-6 pcs.;
• teaspoon black pepper – 1 pc.;
• tablespoon olive oil - 2 pcs.

Cooking method:

1. For the marinade, it is better to use a blender - you need to load it with olive oil, lemon juice, garlic and spices. Next, mix everything until smooth.
2. Wash the bird and pat dry with paper napkins. Distribute a third of the marinade under the skin, and grease the rest of the carcass on the outside.
3. Keep the bird in the refrigerator for about 5-6 hours.
4. Tie the legs tightly with thread and place the carcass on the grill.
5. Place a baking sheet lined with foil at the bottom of the oven.
6. The dish will be ready after 1.5-2 hours.

On the bank

• Cooking time: 3 hours.
• Number of servings: 6 persons.
• Calorie content of the dish: 251 kcal.
• Purpose: for lunch / dinner / holiday table.
• Cuisine: Russian.
• Difficulty of preparation: medium.

If the oven does not have a special function and a spit, then you can use a regular jar or bottle to make grilled chicken. In this case, you don't even need a grate. The carcass is simply placed over the neck of the jar, placed on a baking sheet and baked. One caveat - the oven must be cold so that the glass heats up gradually, otherwise it will burst.

Ingredients:

• half a teaspoon of pepper – 1 pc.;
• tablespoon of mayonnaise – 3 pcs.;
• paprika – 1 tsp;
• garlic head – 3-4 pcs.;
• a teaspoon of curry seasoning - 0.5 tsp;
• table spoon of salt – 1 pc.;
• turmeric – 0.5 tsp;
• chicken – 1 pc.;
• vegetable oil – 2-3 tbsp.

Cooking method:

1. First prepare the meat - rub the carcass with a mixture of salt and spices. Repeat the same with chopped garlic.
2. Wrap the chicken in cling film and refrigerate for 1 hour.
3. Take any bottle, fill it halfway with water and vegetable oil, and put the carcass on it. Coat the chicken with mayonnaise.
4. Cook for 15 minutes at 190 degrees, then increase it to 210 degrees.
5. Bake the bird for about 1 hour more.

Microwave

• Cooking time: 1.5 hours.
• Number of servings: 5 persons.
• Calorie content of the dish: 228 kcal.
• Purpose: for lunch / dinner / holiday table.
• Cuisine: Russian.
• Difficulty of preparation: medium.

If you need to cook a dish faster, you should use a microwave oven. You don't even need a special grill for this. You can take the one that is used to heat two plates in the microwave at once. Be sure to place a dish under the chicken into which the fat will drain. It’s worth turning the carcass over a couple of times so that the bottom and top parts are cooked equally.

Ingredients:

• tablespoon rast. oils – 3 pcs.;
• vinegar tablespoon - 1 pc.;
• chicken – 1 carcass;
• garlic clove – 2 pcs.;
• seasonings - at your discretion.

Cooking method:

1. If necessary, defrost the meat, rinse under running water and dry thoroughly.
2. Combine all dry ingredients, including chopped garlic. Dilute with oil and vinegar.
3. Rub the carcass with the mixture on each side and let stand for half an hour.
4. Place it on the microwave rack and place a plate underneath.
5. Turn on maximum power, cook for 50 minutes.

On a grill pan

• Cooking time: 40 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 231 kcal.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Grilled chicken according to this recipe is not cooked whole, since it cannot be cooked in a frying pan. This does not make the dish any less tasty. The advantage is that you get several servings at once, because the carcass does not need to be cut up. It is better to immediately buy not a whole chicken, but chicken breasts or legs. They are fried with virtually no excess fat and come out with a crispy crust.

Ingredients:

• chicken legs – 4 pcs.;
• favorite spices, salt - at your discretion;
• lemon pepper - a pinch;
• teaspoon rast. oils – 1 pc.

Cooking method:

1. Wash the legs, marinate with a mixture of pepper, spices and salt.
2. Heat a frying pan, add oil.
3. Fry juicy chicken legs, turning on 4 sides.
4. After the crust has formed, cook for another 15 minutes. with less fire power.

With potato

• Cooking time: 3.5 hours.
• Number of servings: 6 persons.
• Calorie content of the dish: 269 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

In order not to prepare a side dish separately, it is worth learning how to prepare grilled chicken with potatoes. To fry the carcass, place it on a jar, as in one of the previous recipes. It is important to remember that you need to put the meat in a cold oven so that the glass does not burst with a sudden change in temperature. In addition to potatoes, the meat is supplemented with onions. Spices options may vary depending on personal taste preferences.

Ingredients:

• onion head – 1 pc.;
• mayonnaise - at your discretion;
• laurel leaf – 1 pc.;
• spices, salt - at your discretion;
• garlic head – 2 pcs.;
• potato tubers – 5 pcs.;
• chicken carcass – 1 pc.

Cooking method:

1. Rub the chicken with spices and marinate with a mixture of mayonnaise, garlic and salt.
2. Leave on the refrigerator shelf for 2 hours.
3. Next, peel the onions and potatoes.
4. Fill a liter jar with water, add spices and bay leaves.
5. Place the chicken on it and place it on a baking sheet.
6. Place potatoes and onions around, pour a little water.
7. Place in an oven heated to 180 degrees. Wait about 1.5 hours.

In soy sauce

• Number of servings: 5 persons.
• Calorie content of the dish: 271 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

The classic marinade for chicken meat is based on soy sauce. You will need a whole bottle of it. This recipe requires a grill pan, not an oven. It is worth noting that the marinade turns out to be very spicy. For this reason, you should not increase the amount of garlic you use. In general, the proportions of the marinade components can be changed at your discretion.

Ingredients:

• mayonnaise – 100 g;
• salt, pepper - to your taste;
• soy sauce – 1 bottle;
• chicken – 1 carcass;
• adjika tablespoon – 2 pcs.;
• garlic cloves – 3 pcs.

Cooking method:

1. Divide the chicken into pieces, marinate with brine from the sauce with adjika and garlic.
2. After 2-3 hours, fry on each side until golden brown. Grease with mayonnaise.
3. Then simmer over reduced heat until done.

Like in a store

• Cooking time: 3 hours.
• Number of servings: 5 persons.
• Calorie content of the dish: 271 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

The most delicious chicken is prepared according to the recipe, just like in the store. This will require a larger carcass. The same flavor comes from the seasoning blend listed on the ingredient list. If the oven does not have a special grill mode, then you can bake the carcass on a can or grill. To make it really like in the store, it is better to marinate the meat overnight.

Ingredients:

• tablespoon rast. oils – 2 pcs.;
• chicken carcass – 1 pc. by 1.5 kg;
• red and black pepper, marjoram, chopped garlic, salt - 1 tsp each.

Cooking method:

1. Marinate the chicken with a mixture of spices and oil and leave in the refrigerator overnight.
2. In the morning, skewer or place on a wire rack.
3. Place a baking sheet at the bottom of the oven.
4. Fry for about an hour at 200 degrees.
5. Pierce the meat with a knife - if a light liquid comes out, you can remove the finished chicken.

Grilled chicken breast is a very controversial dish. Many people find this part of the chicken dry and bland. But those who have mastered the skill know that fillet can be tender, juicy and very flavorful. Grilling is a wonderful cooking method that will help you create a real culinary masterpiece. Try to use our simple tips and you will forever be convinced of the falsity of existing stereotypes. Recipes for delicious dishes are suitable for cozy family gatherings and for a magnificent holiday table.

Preliminary preparation

Many chefs advise marinating meat before putting it on the grill. It is not recommended to “improve” recipes with vinegar, strong alcohol, large amounts of garlic and chili pepper. Emphasize the delicate taste of dietary fillet, let it be saturated with the subtle aromas of spices - that will be enough.

Suitable herbs and spices

If a grilling recipe calls for certain herbs and spices, try to use those. But if you couldn't get the right ingredient, don't worry. Feel free to improvise, but be prepared for the result to be slightly different.

The following spices go well with chicken: rosemary, thyme, herbs de Provence and Italian herbs mixtures, basil, cumin, oregano, curry. Asafoetida will give the dish a very unusual, refined taste - just do not forget to add less salt in this case, the seasoning itself is salty. A few drops of orange and lemon juice, balsamic vinegar, soy sauce, and narsharab will add piquant notes.

Cooking in a grill pan and grill gas

Many housewives have already discovered this wonderful cookware, which allows them to cook at home dishes no less delicious than over a campfire. The main condition: before grilling chicken breast, do not add fat to the pan under any circumstances. Just let it warm up thoroughly. A grill pan can be cooked without a lid, but a gas grill must be covered.

Lay out the pieces and let them cook on one side. Do not move them, checking that the meat has not stuck to the iron. It should stick in the first minutes. Once one side is cooked through, the fillet will come off easily and you can turn it over.

Baking in the oven

If your oven is equipped with a corresponding function, you can bake the fillet in it. Grilled chicken breast in the oven turns out very beautiful and juicy. Place the breasts on a baking sheet, set to grill and bake for about 15 minutes. This is enough for tender chicken.

Cooking over an open fire

Often, when people talk about grilling, they mean charcoal grill. When going on a picnic, hiking or to the country, think about how to cook a grilled chicken breast? The recipes are always a hit and are a win-win even for those without a ton of culinary experience.

Preheat the grate while the fire is burning. The hotter it is, the better. When the active flame subsides, lay out the fillet, cut lengthwise into large palm-sized pieces. Don't go far from the grill, grilled chicken breast cooks very quickly! Full frying will take an average of a quarter of an hour.

Simple recipe

To prepare 4 servings of a delicious, aromatic dish you will need:

• large bone-in breast;
• salt (preferably smoked);
• pepper (to taste);
• rosemary - 4 sprigs.

Try to buy the breast on the frame, and not the cut fillet. By separating the meat from the bones yourself, you can make the pieces even and neat; the boning man in the meat shop is unlikely to have tried as hard. Divide the two cut pieces lengthwise to get 4 portioned steaks of approximately the same size. Rub them with a mixture of salt and pepper, place them tightly in a container, layering them with rosemary sprigs. Cover with a lid and leave for 30-40 minutes.

After this time, heat the frying pan, place the fillet, placing rosemary under each piece. Cook for 3-4 minutes on one side, then carefully flip. Cook the second side. It will take very little time to prepare - about 6-7 minutes, so this dish can be safely added to the list of lifesaver recipes.

Serving

Grilled chicken breast goes well with any side dish, be it delicious black rice or budget wheat porridge. You can support the theme by serving baked vegetables with the meat. A light salad goes perfectly with aromatic diet fillet. You can highlight the noble taste with the help of paste.

Ingredients (for 2 servings):

1. chicken fillet – approximately 400g;
2. garlic – 2 cloves;
3. lemon – 4 slices;
4. pepper and salt - added to your taste;
5. sunflower oil – 15-20 ml;
6. balsamic and herbs - for serving (you can use a different sauce according to personal taste).

This grill recipe is suitable for any season and weather, because chicken fillet is a classic, it can be found in any store and even a small stall. When cooked on the grill, it surprises with its novelty of taste and captivates with its delicate aroma. I’m particularly pleased with the simplicity and accessibility of the recipe. The main key to success in preparing this dish is a good grill pan.

The chicken fillet must be washed well and, of course, dried. Then put several lemon slices on it, from which we first squeeze the juice onto the meat, and leave for 10-15 minutes.

Heat the grill pan, but do not add oil yet. Place cloves of peeled and chopped garlic into 2-3 pieces onto a heated surface. This technique is necessary to make the meat more aromatic and pronounced in taste. As soon as you smell the garlic, remove it from the pan and add oil.

While the oil is heating up, you need to cut the fillet into several parts, for example into 4 parts.

Then salt and season the chicken. Grind the spices.

Now you can fry the chicken fillet in a grill pan, preferably not over high heat, but over slightly moderate heat. To get beautiful grill strips, try to lightly press the meat onto the grooved surface of the pan with a spatula.

Fry each side for 1-1.5 minutes. As soon as you turn the meat over, you can add lemon slices to the grill pan, which will add additional piquancy and juiciness to the finished dish.

Grilled chicken fillet does not require additional simmering. It can be served immediately on a leaf of greenery and with lemon slices. You can decorate and further highlight the grill strips using balsamic; it gives the effect of “elegant” and solemnity to the dish.