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Spicy grilled chicken breast cutlets

Tired of ordinary chicken? Fire up the grill and add a healthful zest to your meal.

Ingredients

1 pound boneless, skinless chicken breasts
3 cloves garlic, minced
1 orange, zest and juice
Juice of a small lime
3/4 teaspoon curry powder
1/4 teaspoon red pepper flakes
2 tablespoons maple syrup
2 teaspoons fresh rosemary, minced
3 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
Salt and black pepper, to taste*

Directions

  1. Using a sharp knife, butterfly chicken breasts into evenly thick pieces. (See directions below on how to butterfly a chicken breast.)
  2. Place the chicken in a flat-bottomed dish and set aside.
  3. Place the garlic on a clean cutting board. Add 1/2 teaspoon kosher salt and smash and smear garlic into a paste using the side of a knife.
  4. Put garlic paste into a medium-size mixing bowl. Add orange zest, orange juice, lime juice, curry powder, red pepper flakes, maple syrup and rosemary. Whisk together. Slowly pour in the olive oil while whisking. Add salt and pepper to taste.*
  5. Pour this mixture over the chicken breasts. Cover and let marinate in the refrigerator for 30 to 45 minutes.
  6. Heat grill or grill pan to medium high heat. Use a pastry brush or paper towel to rub the grill with 1 teaspoon olive oil.
  7. Put marinated chicken pieces on the hot grill or grill pan.
  8. Grill chicken on the first side for about 5 to 6 minutes.
  9. Turn and finish to 165 degrees Fahrenheit.
  10. While meat is grilling, pour the remaining marinade into a saucepan. Bring it to a steady rolling boil on the stove. Cook until marinade is reduced by half.
  11. Remove chicken from grill. Let the meat rest on a clean surface for 8 minutes.
  12. Serve chicken with reduced marinade.

You can also cut the chicken into slices and serve it over greens (such as romaine lettuce or spinach) with a citrus vinaigrette.*

*Option not included in nutrition facts.

How to butterfly a chicken breast

You will need a sharp knife, cutting board, plastic wrap and a meat mallet (tenderizer).

  1. Place the chicken breast on the cutting board.
  2. Cut along the edge of the chicken breast, slicing it in half. Stop cutting just before you reach the other edge.
  3. Open up the chicken breast.
  4. Place a sheet of plastic wrap over the chicken breast.
  5. Gently pound the chicken breast until it is all the same thickness. Use the smooth side of the mallet.












 

Source: Buffalo Hospital, Community Engagement and Wellness Services

First published: 04/13/2012
Last updated: 04/25/2012

Reviewed by: Allina Health's Patient Education Department