Juicy grilled chicken breasts brined for tenderness and seasoned with a flavorful spice blend featuring smoked paprika, garlic, and brown sugar.
american
Nutrition
High in lean protein with moderate sodium content from brining and seasoning spices.
| Calories | 130 kcal |
| Energy | 544 kJ |
| Protein | 25 g |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Monounsaturated Fat | 1 g |
| Cholesterol | 60 mg |
| Carbohydrate | 2 g |
| Sugars | 2 g |
| Dietary Fibre | 0 g |
| Sodium | 600 mg |
*per serving
This information is AI-estimated. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.
dinnerlunchmeal prepbbqmain coursegrilling
Grilled Chicken
Budget Bytes (Jess Rice)
4
servings
0
per serve
0
minutes
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Ingredients
Brine Ingredients:
Rub Ingredients:
Equipment
Whisk
Ziplock bag
Meat tenderizer
Grill
Paper Towels
Meat Thermometer
Instructions
1
Whisk
2
Create your wet brine: Combine ¼ cup kosher salt and ¼ cup granulated sugar in 2 quarts of cold water. Whisk to combine.
3
Pound
4
With a fork, poke holes all over the chicken breasts and then transfer to a Ziplock bag. Pound chicken breasts to ½ inch to ¾ inch with a tenderizing mallet or rolling pin inside a Ziplock bag.
5
Brine
6
Pour the wet brine into the Ziplock bag with the tenderized chicken breasts. Close the bag and allow it to brine at room temperature for 30 minutes, or in the refrigerator for up to 24 hours.
7
Combine
8
Make the seasoning blend by combining the salt, pepper, cayenne, garlic powder, smoked paprika, onion powder, and brown sugar in a bowl.
9
Season
10
Remove the chicken breasts from the brine, rinse, and pat dry on both sides with paper towels, drizzle with olive oil, and rub with the seasoning blend on both sides.
11
Preheat grill to 475°F. Note: If you are using an indoor grill, we found putting the chicken on the grill while it’s preheating helps get the middle of the breast to temperature in a timely manner and keeps the outside from overcooking and burning. If your chicken has been in the refrigerator, allow it to come to room temperature for at least 10 minutes before starting the grilling process.
12
Grill
13
Cook the chicken for 5-7 minutes on each side, or until the internal temp reads between 155-160°F. The chicken will continue to cook while it’s resting (because it’s so hot and juicy!) so you can remove it a little early, just make sure it reaches the internal temperature of 165°F while resting, or you may need to throw it back on the grill for a couple more minutes.
Grilled Chicken
Budget Bytes (Jess Rice)
4
servings
0
per serve
0
minutes
Juicy grilled chicken breasts brined for tenderness and seasoned with a flavorful spice blend featuring smoked paprika, garlic, and brown sugar.
american
Login to save this recipe to your collection, create meal plans, manage your grocery lists, and convert or scale ingredients with the step-by-step cooking assistant.
Get started
Ingredients
Brine Ingredients:
Rub Ingredients:
Equipment
Whisk
Ziplock bag
Meat tenderizer
Grill
Paper Towels
Meat Thermometer
Instructions
1
Whisk
2
Create your wet brine: Combine ¼ cup kosher salt and ¼ cup granulated sugar in 2 quarts of cold water. Whisk to combine.
3
Pound
4
With a fork, poke holes all over the chicken breasts and then transfer to a Ziplock bag. Pound chicken breasts to ½ inch to ¾ inch with a tenderizing mallet or rolling pin inside a Ziplock bag.
5
Brine
6
Pour the wet brine into the Ziplock bag with the tenderized chicken breasts. Close the bag and allow it to brine at room temperature for 30 minutes, or in the refrigerator for up to 24 hours.
7
Combine
8
Make the seasoning blend by combining the salt, pepper, cayenne, garlic powder, smoked paprika, onion powder, and brown sugar in a bowl.
9
Season
10
Remove the chicken breasts from the brine, rinse, and pat dry on both sides with paper towels, drizzle with olive oil, and rub with the seasoning blend on both sides.
11
Preheat grill to 475°F. Note: If you are using an indoor grill, we found putting the chicken on the grill while it’s preheating helps get the middle of the breast to temperature in a timely manner and keeps the outside from overcooking and burning. If your chicken has been in the refrigerator, allow it to come to room temperature for at least 10 minutes before starting the grilling process.
12
Grill
13
Cook the chicken for 5-7 minutes on each side, or until the internal temp reads between 155-160°F. The chicken will continue to cook while it’s resting (because it’s so hot and juicy!) so you can remove it a little early, just make sure it reaches the internal temperature of 165°F while resting, or you may need to throw it back on the grill for a couple more minutes.
dinnerlunchmeal prepbbqmain coursegrilling
Nutrition
High in lean protein with moderate sodium content from brining and seasoning spices.
| Calories | 130 kcal |
| Energy | 544 kJ |
| Protein | 25 g |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Monounsaturated Fat | 1 g |
| Cholesterol | 60 mg |
| Carbohydrate | 2 g |
| Sugars | 2 g |
| Dietary Fibre | 0 g |
| Sodium | 600 mg |
*per serving
This information is AI-estimated. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.
