Cofrin Park

Cofrin Park
Cofrin Nature Park

Wednesday, June 13, 2012

Chicken Breast Marinaded and Faux Grilled Under The Broiler!

 Marinaded (or marinated) and grilled chicken and meat tastes great, of course. But what if you do not have a grill? I found another way to mimic outdoor grilling in the oven, under the broiler.
I prepare boneless, skinless chicken breast this way weekly and use the leftovers for another meal. They are delectable cold. They travel well. They make a great "meat salad."  And the chicken breasts really do taste like grilled chicken: tender, juicy and flavorful!


4-6 Boneless skinless organic chicken breasts (cut each breast in half, unless they are really small.)

Marinade choice 1:
2-3 T. Tomato paste
¼ to ½ cup dry red wine
2-3 T. Dark sesame oil
1 T.  Soy Sauce
1 T. Chili Paste
1 T. curry powder
1T. cocoa powder (unsweetened)
¼ t. Black fresh ground pepper
¼ t. White pepper
¼ t. Ground cumin
4 Crushed fresh garlic cloves
1 inch fresh crushed ginger

Marinade choice #2:
1Tablespoon tomato paste
3/4 cups dry red wine like Cabernet
3 Tablespoons dark sesame oil
1 Tablespoons almond butter
2 Tablespoon organic wheat-free tamari sauce
1 Tablespoons chili paste
5 garlic cloves
2 inches fresh ginger

Blend the marinade in blender or use an immersion blender.
Place chicken breasts in a bowl or zip lock and massage the marinade into the chicken, coating completely. Marinade for 2-5 hours in the refrigerator.

Grill pan set-up: commercial grade cooling rack atop a commercial grade baking sheet.

Prepare a grill pan:

Some cooling racks are also used as broiler grates.  Place cooling rack on a heavy-duty commercial-grade baking sheet lined with foil for easy clean-up. A cheaper baking sheet will buckle under the broiler, and that's annoying!
If you use another method, make sure that the meat is at least ½ inch off the surface of the pan so that air can circulate underneath the meat, as it would during traditional grilling.

Preheat the broiler on highest setting.

Adjust oven grates so that the meat will be about 4 inches from the broiler coils.

Spray the “grill” pan/cooling rack with non-stick spray.

Place the breasts on the “grill” pan without crowding.  You do not want the meat to steam.

Place the pan in the oven and do not fully close the door. Use some foil to prop the door open slightly (about ½ inch) otherwise, the boiler will not maintain even temperature and will bake, rather than “grill” the chicken breast.

Time for about 3-6 minutes, remove pan and turn the breast over to broil the other side. Baste the top of the chicken if some marinade is left over.
Broil for about 3-5 more minutes.

Remove from oven.

Place breast on a platter and cover with foil to rest and finish cooking. Let them sit 10 to 30 minutes. (I have left them sit for over an hour, and I'm still here.)

Slice breasts and serve in desired portions with veggies or rice or mashed potatoes.

Bon Appetit!