Grilled chicken breast

Grilled Chicken Breast with Olive Oil - A Delicious Recipe for a Quick Dinner

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Introduction

When it comes to a quick and tasty dinner, grilled chicken breast is definitely an excellent choice. This simple yet flavorful recipe combines the juiciness of the meat with the unmistakable aroma of olive oil and simple but effective spices. Moreover, it is a versatile recipe that can be easily adapted based on the ingredients available in your pantry and personal preferences.

A Brief History of the Recipe

The grilled chicken breast dish has a long tradition in world cuisine. It is a beloved dish due to its simplicity, but also because of the limitless possibilities for customization. From spices and marinades to side dishes, each culture has added its own unique notes. In most cases, chicken breast is preferred due to its low-fat content and high-quality proteins.

Necessary Ingredients

1. 4 slices of chicken breast (approximately 150-200g each)
2. 3-4 tablespoons of extra virgin olive oil
3. Salt (to taste)
4. Freshly ground black pepper (to taste)

Ingredient Details

- Chicken Breast: Choose fresh, quality chicken breast from a trusted supplier. If you have time, let it come to room temperature before cooking to ensure even cooking.
- Olive Oil: It is essential to use good quality olive oil, as this will significantly influence the final flavor of the dish.
- Salt and Pepper: Use sea salt or kosher salt for a more intense flavor. Freshly ground pepper will add a hint of spiciness and aroma.

Step-by-Step Instructions

1. Preparing the Chicken Breast
Start by washing the chicken breast slices under cold water. Make sure to clean them well of any impurities. After washing, place them on a kitchen towel to dry thoroughly. This is an important step, as excess moisture will prevent achieving a crispy crust.

2. Seasoning
Sprinkle salt and pepper on both sides of the chicken breast slices. Don’t hesitate to use generous amounts, as the spices will give flavor to the dish. If you want extra aroma, you can also add herbs like rosemary or oregano.

3. Heating the Pan
In a non-stick skillet (or on a grill), add 2-3 tablespoons of olive oil and heat over medium heat. Make sure the oil is well heated before adding the chicken to achieve a perfect crust.

4. Cooking the Chicken Breast
Place the chicken breast slices in the skillet, being careful not to overcrowd them. Cook each slice for about 6-7 minutes on each side, or until the meat is golden and well cooked. Use a kitchen thermometer to check the internal temperature, which should be 75°C.

5. Resting the Chicken
Once the chicken breast is cooked, transfer it to a platter and let it rest for 5 minutes. This step is crucial as it allows the juices to redistribute, keeping the meat juicy.

Serving and Side Dishes

This grilled chicken breast is perfect served alongside a fresh salad, making this recipe a light and healthy dish. You can also opt for boiled potatoes or fries, which add a bit of substance. Here are some side dish suggestions:

- Green salad with cherry tomatoes and lemon dressing.
- Boiled potatoes with butter and dill.
- Grilled vegetables, such as zucchini or bell peppers.

Frequently Asked Questions

1. Can I use other types of meat?
Absolutely! This recipe can easily be adapted for pork or turkey. Cooking times may vary depending on the type of meat.

2. How can I enhance the flavor?
You can marinate the chicken breast beforehand with a mixture of olive oil, lemon juice, and herbs. A 30-minute marinade will intensify the flavors.

3. Is this recipe good for meal prep?
Yes! Grilled chicken breast keeps well in the refrigerator for 3-4 days and can be used in salads or sandwiches.

Nutritional Benefits

Chicken breast is an excellent source of lean protein, making it ideal for those looking to maintain weight or build muscle mass. Additionally, olive oil provides healthy fatty acids, essential for a balanced diet.

Possible Variations

- Spices: Experiment with different spices or spice blends, such as smoked paprika, curry, or cumin for an exotic touch.
- Sauces: Add a yogurt or tzatziki sauce on top for an extra touch of freshness.

Personal Note

This grilled chicken breast recipe is my favorite for quick evenings when I don't have much time to cook. I love serving it with a colorful and flavorful summer salad, and a glass of dry white wine perfectly complements the meal. Experiment and enjoy every bite!

Don't forget to share this recipe with friends and family! Cooking is an art that becomes even more enjoyable when shared. Enjoy your meal!