Cooking chicken breast is a tasty way to incorporate some of the recommended daily protein into your diet. The United States Department of Agriculture reports that each person is different in the amount of protein they need in their daily diet. However, the USDA states that every person should eat only proteins that are low in saturated fat. White meat chicken, such as chicken breast meat, is very low in saturated fat and calories.
Wash the chicken breasts under cold running water. Pat the meat dry with a paper towel and place to the side. Wash your hands well with hot water and soap.
Use a sharp knife to cut 2/3 of the way into the width of the chicken breast from the top point to the bottom round part. Place the fresh cut chicken on a length of plastic wrap. Sprinkle a little cold water on top of the chicken breast and top with another piece of plastic wrap.
Pound the chicken to an even 1/2-inch thickness using a meat mallet or a heavy pan. Remove from the plastic wrap and season both sides liberally with the seasoning of your choice.
Preheat the griddle to medium heat. Spray the surface well with non-stick cooking spray. Lay the chicken breast on the griddle and allow to cook for 10 minutes.
Flip the chicken with metal tongs and cook on the other side for ten minutes. Check the temperature of the chicken in several places using a meat thermometer. Once the chicken breasts have reached an internal temperature of 165 degrees Fahrenheit, remove them from the griddle.
Things You'll Need
1 to 2 lbs. chicken breasts
Nonstick cooking spray