Clock is ticking when chicken breasts hit grill
Boneless skinless chicken breasts are a convenient go-to for so many cooks, from paleo-followers to budget-shoppers. The mild flavour makes it incredibly versatile, so it’s easy to slip this cut of chicken into almost any recipe or flavour profile. It’s one of the leanest cuts of meat available, with a quarter pound boasting 34 grams of protein, and only four grams of fat.
The challenge with such low fat is, of course, keeping the meat tender and juicy. Even a minute or two extra of cook time can take dinner from succulent to stringy and tough. Grilling breasts brings extra risk, since cooking temperatures are high, narrowing the timing window. A few tips will help.
The biggest challenge is getting the inside meat to cook before the outside meat gets tough, so the best move you can make is to use smaller chicken cutlets. Organic or free-range chicken breasts solve this problem completely, or if you have larger cutlets, trim them in half or thirds before cooking. Next, avoid cooking the meat when it’s cold, by allowing it to sit at room temperature for a half hour before grilling. And heat the grill only to medium high, or if using charcoal, avoid putting breasts on the hottest part of the grill. I always rely on an inexpensive meat thermometer, so I’m sure to remove the chicken right at 160 degrees, and let it rest for five minutes to keep the meat at maximum juiciness.
This recipe for Chicken Breast Provençal is inspired by ingredients of the region of Provence in the south of France, but easily found in a well-stocked supermarket. Your guests will enjoy this dish because of its flavours, while you’ll know how healthy it is.
Chicken Breasts Provençal
Start to Finish: 15 minutes, plus marinating Makes: Four servings 4 chicken breasts cutlets, about 5 oz each 1/3 cup rose wine (or fruity white wine) 1 Tbsp olive oil 1 Tbsp dried herbes de Provence 1/4 cup jarred roasted sweet red peppers, sliced, oil drained 1/4 cup high-quality olives 1 Tbsp balsamic syrup(asterisk) • Kosher salt • black pepper In a bowl or resealable plastic bag, place the chicken, wine, olive oil, herbes de Provence, salt and pepper and mix well to coat the chicken breasts. Let marinate for at least 30 minutes at room temperature or up to eight hours refrigerated, allowing the final 30 minutes to be at room temperature.
When ready to cook, heat the grill to medium high and lightly oil the grates. Lightly blot excess marinade off the chicken breasts and grill until cooked through and meat is 160 degrees on a meat thermometer, about four to five minutes per side. Remove the chicken from the grill and place directly on warmed dish or platter. Top with the roasted red peppers and olives and drizzle with the balsamic syrup. Let chicken rest a few minutes, and serve.
For a quick homemade balsamic syrup: boil about 1/4 cup of balsamic vinegar with 1/2 tsp of brown sugar in a small saucepan until reduced by half.