In my arsenal of super simple recipes, this one ranks close to the top. I’ve made this chicken every week since we’ve been doing the Whole 30 because I can prep and grill it quickly on Sunday and it’s perfect to have laying around as Post-workout protein, a salad topping for a quick lunch, or to chop into chunks and mix up with some homemade mayo and celery for a spicy Cajun chicken salad.
Simplicity, for the win.
Blackening is a cooking technique that involves butter, spices and a hot cast iron skillet, and is traditionally used for fish. But if you mix up a blackening rub and use it on grilled chicken, you evoke all the fun and flavor of blackening, but without having to stand in front of a hot stove during the summer.
So let’s talk about essential steps. There are three. You ready?
|3 Step Blackened Grilled Chicken||
- 1/4 Cup Salt
- 1 Quart Water
- 4-6 Large Chicken Breasts
- 2 tablespoons paprika
- 1 tablespoon ground dried oregano
- 1 tablespoon ground dried thyme
- 1 tablespoon cayenne pepper
- 1 teaspoon finely ground black pepper
- 1 teaspoon finely ground white pepper
- 1 teaspoon garlic powder
- Oil for your grill
- Brine Your Chicken Breasts — This sounds very fancy but it is actually really easy. Ever since I learned how to do this, I won’t grill chicken breasts without brining. It makes THAT big of a difference. All you do is throw your chicken breasts in a gallon sized ziploc bag. Then in a pyrex mix 1/4 Cup of Salt into 1 Quart of water until it is mostly dissolved. Pour the mixture into your bag of chicken and let it sit for an hour or two. Note: I keep my ziploc bag inside another bowl just in case it decides to leak or something. Chicken juice leaking in the fridge is No Bueno.
- Liberally Sprinkle Your Rub Onto The Chicken. Then, um…Rub. Get a good coating on each side so it can get all up in your chicken. The brine gives you moisture and flavor from the inside, the rub is giving you a little FLAVA for the outside.
- Oil Up Your Grill and Grill Out! Make sure to oil the grates of your grill so there is no sticking (pour a little on a paper towel, turn the heat down for a quick second, rub your grates, presto!) Grill your chicken breasts until they are full cooked inside (depends on the size and thickness of your breast, but I usually find it to be somewhere between 5 minutes each side with the grill open, and a few minutes with grill closed.)
See? I told you it was easy!