Juicy Grilled Chicken for a Healthy Dinner

Eating healthy can not only be boring, it can be intimidating and expensive too. However, if you minus the fancy stuff you see in trendy magazines, you will realize that good food is just simple food. I really like this recipe because it is delicious, nutritious and a super quick fix.

The ingredients you will need are everyday items lying around the house and really, you can improvise with anything you like. The chicken breast, obviously, is the only real necessity, but the other ingredients can be a medley of whatever you prefer. This method below, though, is my favourite way to cook grilled chicken; I hope you enjoy it as much as I do.

To prepare:

Cut the boneless chicken breast in to one inch thick slices and make a few cuts on the top and bottom (not very deep just a cm or so). I used two whole chicken breasts and I cut it in to four pieces. The quantity of the ingredients below is for this amount of chicken and this recipe can feed two people easily.

Marinade

This is my standard marinade — it’s easy and wonderfully flavourful. You can play around with coconut milk, lemon and pepper too, but this one below is the one I like best.

  • 1 tsp crushed ginger
  • 1 tsp crushed garlic
  • 1 tsp crushed red chili (chili flakes)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 1/2 tbs Soy Sauce
  • Big pinch of mixed herbs (optional but it adds beautiful flavour)

The ginger gives the chicken a lot of flavour so don’t forget to add it. Add enough pepper and chili flakes since you will lose 30% of it when the chicken hits the pan, according to Chef Gordon Ramsey.

Rub your breasts (lol) nicely with this marinade and set aside for 10 to 15 minutes.

To Cook

In a hot, hot pan, add some olive oil. When the oil is hot (you will know because it gets thinner and more runny), carefully add the chicken to the pan and give it a nice sear on both sides. Don’t turn it many times; just once to give both sides some great colour. This should be a minute and a half on both sides.

Once you have a lovely golden sear on the chicken, add half a cup of chicken stock to the pan and lower the heat to medium. Give it around 5 to 7 minutes to cook in its juices. Adding the stock while the chicken is still cooking is a good way to ensure that your chicken is flavourful and moist since the chicken soaks up these juices while it is cooking.

Just give your chicken a little press with a spatula and if it feels firm, you are done! It shouldn’t take more than 10 minutes for the chicken to fully cook from the time it hits the pan. Be wary of overcooking because this will leave your chicken dry and chewy — a definite mood spoiler.

Tip: Don’t waste the lovely gravy that will be left over in the pan. Boil some potatoes and have mashed potatoes and gravy on the side. Alternatively, pan fry some mushrooms, add the gravy and some milk to thicken and you’ll have a lovely white sauce. You can really use whatever vegetables you have lying around in the house as a side and use the gravy to make a sauce. I used spinach, mushroom and some cherry tomatoes.

There you have it, a beautiful and nutritious meal fit for a king!

IMG_20150204_204525

 

Advertisements

2 thoughts on “Juicy Grilled Chicken for a Healthy Dinner

  1. i was under impression that you only write about scoial and anti-social issues ,but it seems you are multi-talented .From food to forest you cover all issues in very substantive manner

  2. “Rub your breasts (lol) nicely with this marinade and set aside for 10 to 15 minutes”: loved that tongue-in-cheek 🙂 It’s a bit of humor here and there that makes reading a recipe enjoyable 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s