How to Broil Boneless Chicken for a Diet

Broiled chicken breasts combine well with low-calorie fruits and vegetables.

Incorporating boneless chicken breasts into your diet plan can add versatility to your diet, keeping your meals from becoming dull and boring. Broiling a boneless chicken breast requires only a few minutes, and the result is a low-fat, low-calorie, high-protein meal with enough flavor and versatility to keep you full and satisfied. Spice up your broiled chicken breast with your favorite seasoning, then serve the tender, juicy chicken breast with your favorite vegetable or a healthy tossed salad.

Things You'll Need

• Plastic wrap
• Waxed paper
• Zip-seal plastic bag
• Cutting board
• Meat mallet
• Healthy seasoning
• Olive oil or low-calorie marinade
• Non-stick cooking spray
• Broiler pan with rack
• Tongs
• Meat thermometer
• Serving platter
• Fork

Instructions

1. Turn your oven to the broil setting and allow it to heat up for about 10 minutes.

2. Flatten your boneless chicken breast so the meat is between 1/4- and 1/2-inch thick. Place the boneless chicken breast between two pieces of plastic wrap or waxed paper, or put the breast in a zip-seal plastic bag. Place the wrapped chicken breast on a cutting board, then pound the chicken breast with the smooth side of a meat mallet. Flattening the meat ensures the center and edges of the breast are roughly the same thickness and will cook evenly.

3. Season the boneless chicken breast, if desired. Use a healthy, salt-free seasoning such as dried thyme or rosemary, garlic powder, cayenne pepper, paprika or a squeeze of fresh lemon juice. Don't remove the skin at this time, as doing so will cause the chicken breast to become dry and flavorless. If you feel you must remove the skin, coat the chicken breast with olive oil or a low-calorie marinade such as Italian dressing to preserve the moisture while it cooks.

4. Coat the broiler pan rack with non-stick cooking spray. Place the boneless chicken breast in the center of the rack. Place the broiler pan in the oven, about 6 inches under the broiler.

5. Broil the boneless chicken breast for five to seven minutes, or until the top of the chicken breast turns brown. Use tongs to flip the chicken breast. Avoid flipping the breast with a fork, as poking the chicken breast will result in loss of flavorful juices.

6. Broil the other side of the chicken breast for an additional five to six minutes, or until a meat thermometer registers 170 degrees Fahrenheit when the thermometer is inserted into the thickest part of the chicken breast.

7. Remove the chicken breast from the broiler, then place the breast on a serving platter. Use a fork to pull the skin from the chicken breast. Eating the skin will add approximately 50 calories and at least 5 g of fat.

References

• RecipeTips.com: Grilling And Broiling Chicken
• Ohio State University Extension: Chow Line: Count Up Fat, Calories, for Chicken with Skin