Chicken breasts offer an inexpensive option for summer grilling. They can be served for lunch, family dinners or backyard parties. There are many different ways to cook and serve grilled chicken breasts for optimal flavor.
Marinade
A marinade with an acidic base will help tenderize the fibers of the poultry for a moist and flavorful chicken breast. Combine 1/2 cup vinegar with a 1/3 cup of lemon, pineapple or orange juice and add to a marinade base of olive oil, spices and sauce such as teriyaki, Worcestershire or soy sauce. Spices used depend on personal preference, but may include a blend of pepper, ginger, dry mustard and parsley.
Marinate in a 1-gallon plastic bag or glass baking dish with a cover. Do not use metal, as acids in the marinade will react with the metal and cause a metallic taste in the poultry. Marinate in the refrigerator for at least four hours or overnight.
Spice Rub and Sauce
If there's no time for marinading, a sauce may be basted over the chicken breasts during the end of grilling. First, pound the breasts with a meat mallet to tenderize the chicken. Rub both sides of the breast with a spice blend that has been purchased or one that has been mixed from home. A popular blend includes ground sage, oregano, pepper and rosemary.
Just before chicken is done cooking, lower the heat, then brush sauce on both sides of the chicken breast. Monitor grilling to prevent flareups and do not add sauce too soon to prevent the poultry from burning. Sauce can be bottled barbecue sauce or one that has been blended according to personal preference.
Stuffed
Combine a mixture of finely chopped vegetables and herbs with ground bread crumbs that have been lightly sauteed. One suggestion for a vegetable involves mix celery, garlic, onions and mushrooms. Another idea it to add finely chopped sausage to the mixture for added flavor.
Spoon a few tablespoons of the stuffing mixture onto a full chicken breast that has been thinned by pounding with a meat mallet. Fold the breast over and secure with long toothpicks or cotton string that has been soaked in water to prevent catching on fire while grilling. Brush some olive oil on the outside of the breasts to prevent sticking to the grill. Grill for approximately 15 to 20 minutes on each side.
Serving
For a well-rounded meal that is low in fat and calories, yet high in fiber and nutrients, serve with fresh vegetables. A green salad blend will provide a cold accompaniment to a hot, grilled chicken breast. Combine more nutritionally-dense greens such as spinach or iceberg lettuce for just the right crunch. Add ingredients such as finely chopped carrots, green onion and sweet bell peppers. For more fiber, add some garbanzo or black beans. Rice, such as whole-grain or rice pilaf, will complete the meal.
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