Broiled Chicken Breast: Lean American Poultry
This broiled chicken breast is a staple of American home cooking. It provides a lean source of protein with a savoury profile driven by minced garlic and olive oil. The high heat of the broiler creates a caramelised exterior while the interior remains tender. You can add dried thyme or cayenne pepper to adjust the heat and aromatic depth of the meat.
Pat the chicken breasts dry with paper towels before adding oil to ensure the meat sears rather than steams. Use an instant-read thermometer to check that the thickest part reaches 74°C (165°F) to avoid overcooking. You must allow the meat to rest for 5 minutes under foil. This step lets the juices redistribute through the muscle fibres so the meat does not dry out when you slice it.
Broiled Chicken Breast: Lean American Poultry
Recipe cardIngredients
Instructions
-
Prepare the oven
Preheat the broiler to 220°C (425°F). Place the rack about 10cm (4in) from the heat source. Correct positioning ensures the chicken browns without burning too quickly.
-
Prep the chicken
Pat the chicken breasts dry with paper towels. Lightly brush both sides with 15ml (1tbsp) of olive oil. Dry meat browns better and prevents the seasoning from sliding off.
-
Mix the seasoning
Whisk together the remaining olive oil, minced garlic, sea salt, black pepper, thyme and cayenne in a small bowl. Mix until the blend is aromatic. This ensures the flavour is evenly distributed.
-
Season the meat
Rub the seasoning mix over all sides of the chicken breasts. Ensure you have even coverage. This creates a savoury crust during the broiling process.
-
Broil the first side
Arrange the breasts on a foil-lined baking sheet with space between them. Place the sheet under the broiler for 3–4 minutes. Watch for a golden-brown crust to form.
-
Broil the second side
Flip the breasts with tongs. Broil for another 3–4 minutes. Use an instant-read thermometer to ensure the thickest part reaches 74°C (165°F) so the meat is safe and juicy.
-
Rest the chicken
Transfer the chicken to a plate and tent loosely with foil. Let the meat rest for 5 minutes. Resting allows the juices to redistribute through the fibres for a tender result.
If the broiler runs too hot, the exterior will char before the centre reaches 74°C (165°F). Check the colour frequently. If the chicken browns too quickly, move the rack up or increase the distance to 12cm (5in) to slow the cooking process.
What to serve with it
Serve this chicken with roasted seasonal vegetables and a splash of fresh lemon. You can also thinly slice the meat for a mixed-green salad with a citrus vinaigrette. For a more substantial meal, layer the slices over quinoa and sautéed spinach, finished with a sprinkle of feta.
Storing and reheating
Keep leftovers in an airtight container in the fridge for up to 2 days. For longer storage, pack the chicken in freezer-safe bags or containers for up to 3 months. Reheat gently to avoid drying out the lean meat, as the broiler cooks the breast quickly.
Nutrition per serving
- Calories
- 235
- Protein
- 38.5 g
- Carbs
- 1.2 g
- Fat
- 8.4 g
- Fiber
- 0.2 g
- Sugar
- 0.4 g
Estimated, and offered as a guide rather than a medical figure.
Made it? Rate it.
Questions people ask
How long should you broil chicken breast?
Broil for 3 to 4 minutes per side. Use an instant-read thermometer to ensure the thickest part reaches 74°C (165°F), which ensures the meat is cooked through without becoming dry or tough.
Is it better to bake or broil chicken breast?
Broiling is better for speed and texture. The intense direct heat caramelises the surface quickly, creating a brown crust while keeping the interior succulent, whereas baking takes longer and produces a more uniform colour.
Can you broil chicken from raw?
Yes, you can broil chicken from raw. Pat the meat dry and season it thoroughly first. This method works well for lean cuts like breast because the fast cooking time prevents the meat from overcooking.
About the author
Mary C. Rivero
Mary C. Rivero specializes in comforting home‑cooked meals, from hearty pastas and sheet‑pan dinners to quick weeknight snacks. Her recipes feature clear, step‑by‑step directions and practical tips, helping readers create flavorful dishes with confidence and ease.
