Simple, Moist and Delicious Grilled Chicken Breasts

Ingredients

• 60 ml (¼ cup)salt
• 60 ml (¼ cup)sugar
• 3–4boneless, skinless chicken breasts
• 60 ml (¼ cup)olive oil
• 30 ml (2 tablespoons)Worcestershire sauce
• 5 ml (1 teaspoon)honey
• to tastelemon pepper, salt-free if possible
• 10 ml (2 teaspoons)neutral oil or olive oil
• to tastekosher salt

Instructions

1. 1

   Mix the brine

   In a large bowl, stir the salt and sugar into 1.42 litres (1.5 quarts) of cold water until dissolved.

2. 2

   Pound and brine

   Put the chicken breasts on a clean chopping board and cover with plastic wrap, parchment paper or wax paper. Pound them with a meat mallet to an even thickness of 1.3 cm (½ inch). Submerge them in the brine for 30–60 minutes; they can also remain in it for 3–4 hours. For a brining period under 1 hour, the recipe uses room-temperature brining; for a longer period, refrigerate the chicken.

3. 3

   Dry the chicken

   Lift the breasts out of the brine and pat them dry.

4. 4

   Make the marinade

   Whisk the olive oil, Worcestershire sauce, honey and lemon pepper to taste in a large bowl; the recipe uses at least 1 teaspoon of lemon pepper in the marinade. Add the chicken and marinate for 15 minutes or up to 24 hours.

5. 5

   Grill the chicken

   Heat a grill or grill pan over medium-high heat, then brush it with 10 ml (2 teaspoons) of neutral oil or olive oil. Let excess marinade drip from the chicken, then place the breasts on the grill; cook in batches if using a grill pan. Season the top with salt and, if desired, a little more lemon pepper. Cook for 3 minutes, flip, season the cooked side with salt and cook for another 3 minutes, or until cooked through.

6. 6

   Rest before serving

   Transfer the chicken to a plate and leave it to rest for 5 minutes before serving.

What are grilled chicken breasts?

Grilled chicken breasts are a simple American-style main course, made by seasoning lean chicken and cooking it over direct heat. This version borrows its brine from Cook's Science and its marinade from a steak marinade.

Even thickness is the practical trick: pounding helps the breasts cook more evenly, while the marinade adds savoury, lightly sweet flavour. Brining is offered as an optional way to season the meat further.

Nutrition and macros by portion

The nutrition label shows one serving as written: 330 calories, 40g protein, 7g carbs, 16g fat.

Chicken provides most of the protein, while the olive oil contributes much of the fat. The honey and the small amount of sugar in the brine add some carbohydrates; the brine contributes an uncertain amount of sodium because not all of it is absorbed. Balance the plate with vegetables and a modest serving of potatoes, rice or bread.

The brine and the shortcut

Salt and sugar: Dissolving both in cold water creates the recipe's brine. The method allows 30–60 minutes, or up to 3–4 hours, and the accompanying note says the recipe also works without brining.

Pounding: Bring each breast to about 1.3 cm thick before brining or marinating. The recipe notes that pounding and a longer marinade were enough to keep the chicken juicy when the brine was skipped.

Build the marinade

Olive oil: This forms the base of the marinade and helps it coat the chicken. Worcestershire sauce brings a savoury, tangy note, while honey adds a little sweetness.

Lemon pepper: Use a salt-free blend if possible, as the chicken is also seasoned with salt. The recipe uses at least 1 teaspoon in the marinade, with a little extra optional seasoning at the grill.

Marinating time

Short soak: Fifteen minutes gives the surface time to take on some of the marinade's flavour. Keep the breasts evenly coated while they rest.

Longer soak: The recipe allows up to 24 hours in the marinade. Refrigerate the chicken during longer marinating, and bring it to the grill when ready to cook.

Grill for even cooking

Hot surface: Heat the grill or grill pan over medium-high before brushing it with oil. If using a grill pan, cook in batches rather than crowding the surface.

Doneness: The method gives 3 minutes per side as a guide, but also says to cook until the chicken is cooked through. The thickness of the breasts and the heat of the grill can affect the timing.

Rest and serve

Resting: Leave the cooked chicken on a plate for 5 minutes before serving. This gives the meat a brief pause after grilling and makes it easier to slice.

To serve: Pair the chicken with vegetables or a salad, and add a carbohydrate such as potatoes, rice or bread for a more substantial meal.

Recipe notes & tips

• Pound the breasts to an even thickness so they cook at a similar rate.
• Use salt-free lemon pepper where possible to keep the added seasoning easier to control.
• Let excess marinade drip off before the chicken goes onto the grill.
• Brush the hot grill or grill pan with oil just before cooking.
• Cook in batches if the grill pan is crowded.
• Rest the chicken for the full 5 minutes before slicing.

Variations

• Skip the brine: Pound the breasts and marinate them instead, as described in the recipe notes.
• Add more lemon pepper: Sprinkle a little extra over the breasts just before grilling.
• Use a grill pan: Cook indoors over medium-high heat, working in batches if needed.
• Change the oil: Use a neutral oil for brushing the grill instead of olive oil.
• Serve as a salad: Slice the rested chicken and serve it over dressed salad leaves.

Common mistakes to avoid

• Uneven breasts: Pound them to about 1.3 cm thick so thinner parts are less likely to overcook.
• Skipping the dry: Pat brined chicken dry before adding the marinade so excess brine does not dilute it.
• Crowding the grill pan: Cook in batches to give each breast contact with the hot surface.
• Leaving on by the clock alone: Treat 3 minutes per side as a guide and check that the chicken is cooked through.
• Cutting immediately: Rest the chicken for 5 minutes before serving.

How to store

Refrigerate leftover chicken in a covered container and use within 3–4 days. Reheat gently until hot throughout, or slice it cold into salads or sandwiches.

Frequently asked questions