Easy Boneless Skinless Chicken Breast Recipe

Easy Boneless Skinless Chicken Breast Recipe

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Easy Boneless Skinless Chicken Breast Recipe
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Many of us shy away from cooking boneless skinless chicken breast because it can often become very dry, especially when grilled over high heat. The way around this dilemma is to use your George Foreman Grill. Boneless skinless chicken breast is low in fat and high in protein, making it a delicious and healthy main dish option. A Foreman contact grill cooks the breasts quickly using high heat on both sides at once. This helps the chicken to remain moist and tender.

Nutrition of Skinless Boneless Chicken Breast

As mentioned, chicken breast is a healthy meal option for those of us who eat animal protein and prefer it lean. Here are some of the values for a 3.5 ounce cooked portion of chicken breast:

  • Calories: 165
  • Protein: 31 grams
  • Total fat: 3.6 grams
  • Saturated fat: 1 gram
  • Cholesterol: 85 milligrams

Boneless, skinless chicken breast is a good source of certain vitamins and minerals. A single serving may provide your daily needs for iron, pantothenic acid, vitamin B-12, and selenium. It is also a good source of zinc.

Tips for Preparing Boneless Skinless Chicken Breast

A good rule of thumb is to use chicken breasts that are not more than 1/2 to 3/4 inch thick. If you can only find thicker cuts, place the breasts between 2 sheets of plastic wrap on a cutting board and pound them a bit thinner with the flat surface of a meat mallet.

Another important step for achieving flavorful and juicy chicken is to coat it evenly with olive oil or to marinate it for 30 to 60 minutes before grilling. The two recipes outlined here are super easy and delicious. The first is a very basic recipe using extra virgin olive oil and seasoning.

The second recipe is my go-to favorite for a quick, marinated chicken dinner. It only has a couple of ingredients, one being a simple prepared vinaigrette. I prefer Bragg’s bottled vinaigrette because it is organic and has apple cider vinegar (ACV) in it as the acid component. ACV is a terrific tenderizer, along with a little sweetener, such as honey. You can also make your own vinaigrette with olive oil, vinegar, herbs, salt, and pepper.

Easy Grilled Chicken Breasts with Olive Oil, Salt, and Pepper

Ingredients:

  • 2 boneless skinless chicken breasts
  • 2 tsps extra virgin olive oil (EVOO)
  • Sea salt and freshly ground black pepper to taste

Total time: 15 minPrep time: 10 min – Cook time: 5 min – Serves: 2 people

Directions:

1. If the breasts are thicker than 3/4 inch, place them on a cutting board that is lined with plastic wrap. Add another piece of wrap on top of the breasts. Pound the breasts to 1/2 to 3/4 inch thin. Coat the breasts generously with EVOO on both sides. Season with salt and pepper to taste. Set aside while you prepare the grill.

2. Preheat your Foreman grill on high for approximately 5 minutes.

3. Place the chicken on the grill and close the top. Grill for 4 to 5 minutes or until juices run clear. Check with a meat thermometer. You are looking for an internal temperature of at least 165°F.

4. Remove the chicken to a platter and allow it to rest for 5 minutes before serving. Serve with your favorite grain side dish and vegetables. I recommend fluffy quinoa or cous cous and grilled asparagus.

Marinated Grilled Chicken Breasts for Salad

Ingredients:

  • 2 boneless skinless chicken breasts
  • 2 TBS oil and vinegar based bottled vinaigrette dressing, or homemade vinaigrette (recipe follows)

Total time: 45 minPrep time: 40 min – Cook time: 5 min – Serves: 2 people

Directions:

1. If the breasts are thicker than 3/4 inch, place them on a cutting board that is lined with plastic wrap. Add another piece of wrap on top of the breasts. Pound the breasts to 1/2 to 3/4 inch thin. Place the breasts in a sealable plastic bag with the dressing. Seal the bag and massage the chicken to coat evenly. Set the bag of chicken aside for 30 to 60 minutes.

2. Preheat your Foreman grill on high for approximately 5 minutes.

3. Lift the chicken out of the bag, allowing the excess marinade to drip off into the bag. (Discard the drippings and bag). Place the chicken on the grill and close the top. Grill for 4 to 5 minutes or until juices run clear. Check with a meat thermometer. You are looking for an internal temperature of at least 165°F.

4. Remove the breasts to a cutting board and allow to rest for 5 minutes before serving. Serve with a hardy and healthy salad with extra vinaigrette. You can slice the chicken and serve it on top of the salad. I have included a simple salad recipe that will serve 4 people.

Homemade Vinaigrette for Marinating Chicken and Dressing a Salad

Ingredients:

  • 1/4 cup apple cider vinegar or fresh lemon juice
  • 2 tsps Dijon mustard
  • 2 tsps honey
  • 1/2 tsp sea salt
  • 1/2 tsp fresh ground black pepper
  • 1/2 – 1 tsp dried oregano (optional)
  • 1/2 – 1 tsp dried basil (optional)
  • 3/4 cup extra virgin olive oil (EVOO)

Total time: 10 minPrep time: 10 min – Serves: 2 people

Directions:

1. In a small bowl, whisk together the vinegar, mustard, honey, salt, pepper, and herbs to combine.

2. Slowly pour the EVOO in while still whisking until the mixture is slightly emulsified. Alternatively, you can use a small food processor and pour the EVOO in through the small hole in the top while the blade is rotating.

Mediterranean Style Grilled Chicken Salad

Ingredients:

  • 2 grilled boneless skinless chicken breasts, sliced into 1/4 inch thick pieces
  • 4 romaine hearts, cleaned and chopped
  • 1 small cucumber, diced into 1/2 inch cubes
  • 1 cup halved grape or cherry tomatoes
  • 1 avocado, skin and pit removed, diced into 1/2 inch cubes
  • 1/2 cup halved pitted kalamata olives
  • 4 oz. feta cheese, crumbled
  • Enough vinaigrette to dress the salad lightly

Total time: 15 minPrep time: 15 min – Serves: 4 people

Directions:

1. While the grilled chicken is resting, prepare the salad ingredients by chopping all of the vegetables and fruits. Toss everything together in a large bowl to combine.

2. Place the salad on a large platter and drizzle the vinaigrette over the top just to coat. Crumble the cheese over the salad. Layer the sliced, grilled chicken on top of the salad. Serve with crusty bread slices. You can lightly grill baguette slices on your Foreman grill and then rub them with a clove of garlic.



Comments: 17

  1. daniel watkins - March 1, 2015 at 5:44 am Reply

    How to cook Frozen turkey burgers, Frozon Johnsonville Grilling burgers(pork),frozen boneless skinless chicken breasts? ect. without getting sick!

    • Ari - April 27, 2016 at 11:54 pm Reply

      Let sit in bowl of luke cold water for 35 min. It will defrost. Rip boneless chicken breasts so its not thick and grill for 6 to 7 min on 350. Same with ground turkey..
      Ahi tuna steak grill for 8 min per side if frozen

  2. Denise Berrios - October 31, 2015 at 12:07 pm Reply

    Daniel Watkins incase you didn’t know. You are NOT suppose to cook frozen meats if not Unthawed. Meats would not cook properly and can cause you or the person you are cooking the meat for to get sick.

    • Melissa Israel - January 6, 2019 at 6:45 pm Reply

      unless using a pressure cooker

  3. Debbie Barden - January 26, 2016 at 1:54 pm Reply

    Preheat to 400 degrees. Lightly spray grill. Cooks frozen burgers for 10 to 11 minutes. I’ve been doing this for several years and have no issues.

    • Beverly - July 31, 2017 at 4:46 pm Reply

      I thought I read that you are not suppose to use cooking spray

      • Jennifer - March 13, 2019 at 8:24 am Reply

        you are correct, you are not supposed to spray them d/t the sprays having chems that will peel the non stick coating on the grills,

  4. Mark - May 24, 2016 at 11:02 am Reply

    @ Denise Berrios – Unthawed means still frozen, thawed is not frozen, thawed what your meats should be – room temperature actually.

    • sabina - December 15, 2016 at 6:01 pm Reply

      thawed meat at room temperature is dangerous. They must be kept at certain temperatures at all times to avoid food illnesses

  5. Alrot - May 28, 2016 at 10:19 am Reply

    Denise Berrios is right, you are not supposed to grill frozen meat it will not cook properly. You habeen doing this with no issues until one day you may get sick, and it will not be fun.

  6. alyson - June 27, 2016 at 1:47 pm Reply

    I read you aren’t supposed to use sprays on the grill..it loses it effectiveness for cooking

  7. Jeff - August 28, 2016 at 10:42 am Reply

    I love thin sliced boneless skinless chicken breasts on my G. Foreman. I put a very thin coating of olive oil on both sides of the breasts, then sprinkle both sides liberally with Luzianne cajun seasoning. Tastes great!

  8. Nick - December 12, 2016 at 8:03 pm Reply

    Denise B, you can grill from frozen on a GF grill. It’s the main selling point of this product. Cook until the juices run clear, and you’re ok with grilling chicken or pork. I don’t recommend cooking from frozen if you want a medium-rare steak or beef burger. Thaw the meat and cook to the specs on the website if you want some pink.

  9. Margaret R Legnosky - April 18, 2017 at 3:14 pm Reply

    OK, my George Foreman grill is one of the originals!!!! I used it alot when I first got it, then put it in my cabinet and forgot about. Then this past winter I wanted to grill burgers, but it was way too cold outside. I made 1/4 lb burgers on my GF grill and will never use my outside grill again!! 5 minutes is perfect for medium rare juicy burgers. I throw a slice of cheese on right after I take them off the grill. I have also made chicken cutlets and they come out perfect every time.

  10. Catherine - May 16, 2017 at 3:16 pm Reply

    You can cook chicken and meats from frozen. Most packages even come with directions for this.

  11. Godfrog - August 5, 2018 at 5:50 pm Reply

    You shouldn’t use Aerosol sprays. Old fashioned pump sprays should be OK.

  12. Diane B Turner - October 20, 2018 at 11:18 am Reply

    I have just purchased the GRP99. My problem is that (as in the recipe above) there are no instructions as to what temperature to cook the chicken breasts , boneless pork chops, hamburger patties, etc. Maybe I am looking over something. Please advise. Thanks Diane

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