Sunday, October 12, 2014

perfectly grilled chicken breast

1 pound boneless, skinless chicken breast
juice of 1 lemon, or 2 tablespoons
balsamic vinegar
1 teaspoon dried oregano, rosemary, or other herb
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons coconut oil or ghee
2 tablespoons extra-virgin olive oil

Preheat a grill pan or grill to medium heat.

Place a chicken breast on a cutting board with the thickest side facing you. Set your non-cutting hand on top and, while pressing down slightly on the chicken with your palm (keeping your fingers out straight), begin cutting down the length of the side of the breast, keeping your knife parallel to the cutting board. Carefully slide the knife through the center so that the thickness is cut in half. Continue to slice almost completely through the chicken breast, leaving it connected in the center so that it flattens out to a “butterfly” or heart shape—see the top piece of chicken pictured at right. The chicken should now be 1/4- to 1/2-inch thick at most. Repeat with the remaining chicken breasts.

In a large bowl, combine the lemon juice or vinegar with the oregano, salt, and pepper. Add the chicken and turn to evenly coat; allow to marinate for at least 5 minutes, but not more than an hour.

Brush the hot grill or grill pan with the coconut oil or ghee, then cook the chicken for 4 to 5 minutes per side, depending on the thickness of the chicken.

When you notice that the chicken has turned white up around the sides and toward the middle, it’s time to flip it. When you take the chicken off the grill, brush it liberally with the extra-virgin olive oil. Allow to sit for at least 5 minutes before slicing to eat.

Sanfilippo, Diane (2013-12-29). The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally (Kindle Locations 2935-2940). Victory Belt Publishing. Kindle Edition.

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