Megan Murphy: Pound chicken flat to ensure even cooking Health Tips

Megan Murphy: Pound chicken flat to ensure even cooking

When the summer gets hot, cooks get out of the kitchen and onto the porch, patio or side yard to grill.

Grilled chicken is a favorite for many folks that pairs well with all types of side dishes. Skinless chicken breast is high in protein, low in fat, moderate in calories and very satisfying. But people often complain that chicken dries out when grilled.

One of the problems with chicken breasts is that they have a thicker end and a thinner end. Unlike steak or some other cuts of meat, which are cooked but can be served “rare,” chicken needs to be cooked all the way through. To cook the thick end of the chicken breast all the way through, the whole piece needs to be left on the grill or in the oven a while. In the meantime, the thinner end gets cooked sooner, then ends up overcooked, resulting in a drier and tougher piece of chicken.

The way to combat this is to make the chicken breast all one thickness, so that all parts of it cook at the same rate. That’s where your meat mallet or rolling pin comes in. Giving those chicken breasts several good whacks helps even out the thickness so they cook more evenly and faster.

Today’s recipe is my “go-to” for grilled chicken. I have served it a lot to friends and family, always to rave reviews. The recipe doubles well. My family likes slicing cold leftovers over salad for grilled chicken salad.

And although the seasoning isn’t Mexican flavored, strips of this leftover grilled chicken taste good with sautéed peppers and onions in a flour tortilla, fajita style.

You could probably experiment with other seasonings and spice mixtures, and use canola or other oil with good results.

Megan Murphy is a Tennessee-licensed registered dietitian and associate professor of nutrition at Southwest Tennessee Community College. Call 277-3062, fax 529-2787, e-mail .

Fast and Fabulous Grilled Chicken

4 boneless, skinless chicken breasts

2 tbsp. olive oil

1 tsp. Cavender’s Greek Seasoning

1-2 tsp. olive oil for coating the grill

Remove any fat or connective tissue from chicken breasts. One at a time, place each chicken breast on a cutting board. Using the side of a meat mallet or a rolling pin, pound each chicken breast until the thickness is uniform, about a half-inch thick.

Place pounded chicken breasts into a 8-by-11- or 9-by-13-inch pan. Drizzle half the olive oil over the chicken breasts, then sprinkle with half the Greek seasoning. Turn the chicken breasts over and repeat with the remaining olive oil and Greek seasoning. You can use your hands or a basting brush to ensure the oil and seasoning is evenly spread over the chicken breasts.

Cover the pan and let the chicken breasts sit for about 15 minutes at room temperature while you preheat the grill.

When grill is ready, coat a paper towel with the remaining 1-2 teaspoons of olive oil. Use tongs to rub the oiled paper towel across the grill grates. Place the chicken breasts on the grill over medium high heat for 3-5 minutes or until you see the edges begin to turn an opaque creamy white color. Turn chicken breasts over, turn the grill heat down to low, cover and cook an additional 5-10 minutes. (If you are using a charcoal grill, move chicken breasts over to a part of the grill where the heat is less intense). Test chicken breasts for doneness. If they are done, remove them from the grill and serve. If still a bit pink, cover and cook an additional few minutes over low heat.

Makes 4 servings, about 6 ounces each.

Per serving: 335 calories, 13 g fat, 2 g saturated fat, 144 mg cholesterol, 0 g carbohydrate, 0 g fiber, 54 g protein, 387 mg sodium.

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