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Grill-pan chicken breast served with salad and grilled vegetables
Succulent herb-marinated chicken breast with distinct grill stripes

Grill-pan chicken breast with lemon and herbs

Author: Flavelo
Recipes Main Courses Quick Meals
Chicken breast is notorious for drying out easily. This is because it contains hardly any fat to keep it juicy. The solution is 'even thickness' and 'resting'. If you pound the meat even, it cooks through everywhere at once. Resting allows the fibres, which contracted from heat and squeezed moisture into the centre of the meat, to relax again and the juices to redistribute.
🕒 Prep Time 10 mins
🍳 Cook Time 8 mins
⌛ Total Time 25 mins
🍽️ Servings 2 servings
🔥 Calories 220 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Grill pan: For the characteristic stripes and high heat.
  • Meat tongs: For turning (don't pierce with a fork!).
  • Meat mallet: For evening out thickness.

Instructions

1 ✓

Halve the chicken breasts horizontally, or pound to even thickness (approx. 1.5 cm).

Tip: If one end is thick and the other thin, the thin part dries out by the time the thick part is cooked. Uniformity is key.
2 ✓

Prepare the marinade: mix the oil, garlic, herbs, pepper and lemon juice. Coat the meat and let stand for 15 minutes.

Tip: Lemon juice acidity pre-tenderises the meat (denatures surface proteins). Don't leave it for hours or it can get mushy!
3 ✓

Heat the pan to medium-high heat. Salt the meat immediately before cooking.

Tip: Salt draws out water, so only use it at the last moment.
4 ✓

Place the meat in the pan. Cook for 3-4 minutes without moving.

Tip: Don't push it around! Let the caramelised crust (and grill marks) form.
5 ✓

Turn over and cook the other side for 3-4 minutes until springy to the touch.

Tip: Press with your finger: if it's as springy as the tip of your nose, it's about ready.
6 ✓

Remove to a plate, cover loosely with foil, and rest for 5 minutes before serving.

Tip: This is the most important step! If you cut immediately, the juices run out onto the plate and the meat remains dry.

Recipe FAQ

Why did it become chewy, 'shoe leather' texture?
You overcooked it. Chicken breast is ready when the middle is no longer pink but still juicy. Residual heat continues cooking it during resting!
Why did it stick to the pan?
You tried to turn it too soon, or the pan wasn't hot enough. When the crust forms, the meat 'releases' the metal by itself.

Ingredients

  • 500 g Chicken breast fillets
  • 2 tbsp Olive oil
  • 2 cloves Garlic (crushed)
  • 1 sprig Fresh rosemary (or thyme)
  • 1 tsp Salt
  • 1 pinch Ground black pepper
  • 1 tbsp Lemon juice