Chicken can be tricky to cook on an outdoor grill. The good news is, you don’t have to. You can get the same delicious grilled taste using a grill pan on your stove!
This tender and delicious chicken recipe is one of my standards. As part of my weekly meal prep, often I’ll make several pieces so I can have with salad all week long. It’s a restaurant-quality meal in minutes!
For this recipe you’ll need a cast iron grill pan with ribbed bottom. We’ll grill the chicken, then finish it off in the oven. Here are the steps, with photos and details following.
- Preheat oven to 400 degrees.
- Cut large boneless breasts in half, if needed. Place two at a time in large ziploc bag, and pound with mallet to even out.
- Heat a cast iron grill pan on stove on high until it is very hot (smoking). Make sure to use the exhaust fan while you’re cooking — you’ll need it.
- Lightly sprinkle chicken on both sides with seasoning blend (see recipe below).
- Spray pan with cooking spray. Grill 2 pieces at a time. Grill for 30 seconds; then turn 1/4 turn to create a cross-hatch; grill 30 seconds longer. Repeat on the other side.
- Transfer chicken to a sheet pan lined with foil, and finish cooking in preheated oven just until done (165 degrees internal temperature). Bake in a 400 degree oven approx. 7-8 minutes; it may take longer if chicken is thicker.
Safety note: Keep a potholder handy for grabbing the handle of your cast iron pan.
Seasoning Blend recipe
This makes enough to store and use for other dishes – vegetables, meats, etc.
In a small bowl, stir together:
- 1/3 cup kosher salt
- 1 teaspoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon pepper
- 1 teaspoon cumin
- 1/4 teaspoon tumeric
How to prepare
Place two chicken breast pieces at a time in large ziploc bag, and pound with a smooth mallet to even out.
Prepare seasoning blend, and lightly sprinkle both sides of chicken with seasoning.
Grill for 30 seconds; then turn 1/4 turn to create a cross-hatch; grill 30 seconds longer. Repeat on the other side.
Transfer to a foil-lined sheetpan. Spray the grill pan again, and grill the remaining pieces. Then bake in the oven until done.
Test for doneness by inserting a meat thermometer in the side of the chicken piece in the thickest part.
Pairs well with my Thousand Island Dressing recipe as a dipping sauce for the chicken, and as a dressing for the salad.
© Michelle Rogers, Inc.
Recipe by Keith Rogers.
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