7-Minute Quick Broiled Chicken

Chicken breasts provide a wonderful source of low-fat protein to your Healthiest Way of Eating. Our Quick Broil method retains and flavor and moisture; the secret is to leave the skin on while cooking. Enjoy!

Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
  2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
  3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74⪚C).
  4. Dress with garlic, lemon juice, extra virgin olive oil, salt, and pepper to taste. Add rosemary, sage, or Dijon mustard to the dressing if desired. You can also top with sauteed mushrooms for extra flavor.
Serves 2

Healthy Cooking Tips:

This recipe is best if the Chicken breasts are small. Larger breasts will take longer to cook. If you use thighs for this recipe, be sure to use boneless thighs or they will take much longer to cook.

For boneless breasts, the internal temperature should read 165°F (74°C). For a whole chicken, the internal breast temperature should read 180°C (82°C).

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