Lucas Delgado
Basting chicken on a George Foreman grill is an easy way to cook juicy chicken breasts in a short amount of time. The George Foreman grill is an indoor contact grill that can cook two large chicken breasts in 3 to 6 minutes. The chicken breasts should be boneless and skinless, trimmed of any fat or cartilage, and pounded to an even thickness of about 1 inch. Before grilling, the chicken should be marinated or seasoned with ingredients such as lemon juice, olive oil, garlic, salt, and pepper. During grilling, the chicken should be flipped halfway through for even cooking, and it should be cooked until thoroughly done to avoid foodborne illness. The internal temperature of the chicken should reach 165 degrees Fahrenheit, and it should be allowed to rest for a few minutes before serving.
| Characteristics | Values |
|---|---|
| Ingredients | Chicken breasts, cooking spray, salt, pepper, lemon juice, olive oil, garlic |
| Utensils | Meat mallet, heavy skillet, pan, rolling pin, cutting board, plastic wrap, zip-top bag, meat thermometer |
| Preparation | Trim fat/cartilage, pound to even thickness, spritz with water, season, marinate |
| Cooking | Preheat grill to 425°, cook for 4 minutes each side or until internal temperature is 165°F, allow to rest |
| Storage | Store leftovers in an airtight container in the refrigerator for up to 3 days |
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What You'll Learn
Use a meat thermometer to check the internal temperature
Using a meat thermometer is the best way to ensure your chicken is cooked to perfection. It is recommended that chicken should be cooked to an internal temperature of 165°F to be considered safe to eat.
For whole poultry, such as chicken, insert the thermometer into the inner thigh area near the breast, ensuring it does not touch the bone. If you are cooking chicken thighs or legs, insert the thermometer into the thickest chunk of meat, next to the bone. For chicken breasts, insert the thermometer as close to the centre as possible.
A useful trick for thinner cuts of meat is to push the thermometer all the way through until it emerges on the other side. Then, slowly retract the thermometer through the meat. As the tip of the thermometer enters the meat, the temperature reading will rise and then start to drop as you get closer to the centre. Keep retracting the thermometer slowly until you find the lowest point—this is the temperature reading you should go by.
It is important to note that chicken continues to cook after being removed from the heat. Therefore, it is recommended to let the chicken rest for a few minutes before serving to ensure it reaches the optimal internal temperature.
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Marinate the chicken for added flavour
Marinating the chicken before grilling it on your George Foreman grill can add a lot of flavour. Marinades are a combination of an acid (like lemon juice or vinegar), some fat, and a sweetener. You can also add salt and other herbs and spices.
There are many different marinade recipes you can try. Here are some popular options:
- Greek Lemon: garlic, lemon, and oregano
- Cilantro Lime: a pesto-like blend
- Garlic Ginger: a healthier version of your favourite teriyaki sauce
- Smokey BBQ: classic BBQ sauce with garlic and smoked paprika
- Honey Mustard: a sweet-savoury combination of honey and mustard
- Orange 5-Spice
Once you've chosen your marinade recipe and prepared the ingredients, it's time to add the chicken. Place the chicken breasts or thighs in a quart-sized bag or airtight container with the marinade. Make sure the chicken is fully coated, then seal the container or bag, removing as much air as possible.
For the best flavour, marinate the chicken for at least 3 hours or overnight in the fridge. If you're short on time, 30 minutes is enough to add some flavour to your chicken. You can also freeze marinated chicken for future meals. It will stay fresh for up to 3 months.
Before grilling your chicken on the George Foreman, remember to remove it from the marinade and pat it dry with paper towels. This will prevent the marinade from burning or causing flare-ups on the grill.
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Preheat the grill and use cooking spray
Preheating your George Foreman grill is a crucial step in ensuring your chicken cooks evenly. By preheating the grill for at least 5 minutes with the lid closed, you create a consistent cooking temperature that helps prevent your chicken from drying out. This is especially important when cooking boneless skinless chicken breasts, as they can easily overcook and become dry.
To preheat your George Foreman grill, simply turn it on and set the temperature to 425°F. Allow the grill to heat up for about 5 minutes, or until the indicator light turns green, if your model has one. This preheating time ensures that your grill reaches the desired temperature and provides a consistent cooking surface for your chicken.
Once preheated, it's essential to use a cooking spray on your George Foreman grill. This step might seem insignificant, but it plays a vital role in the cooking process. Firstly, the cooking spray acts as a barrier between the chicken and the grill plates, preventing sticking and making cleanup easier. Additionally, the spray adds a thin layer of moisture, helping to keep your chicken moist and juicy during cooking.
When selecting a cooking spray, choose one that has a high smoke point, such as canola oil or peanut oil. These oils can withstand the high temperatures of the grill without burning, ensuring that your chicken doesn't stick and that the grill plates are easier to clean. Avoid using cooking sprays with a low smoke point, like olive oil or butter-based sprays, as they may scorch and produce unwanted flavours.
Before placing your chicken on the grill, spray both the grill plates and the chicken itself generously with the cooking spray. This step ensures that your chicken doesn't stick to the grill, making it easier to flip halfway through the cooking process and creating those desirable grill marks on both sides. The cooking spray also helps to distribute heat more evenly, reducing the likelihood of dry spots or overcooked areas on your chicken.
In summary, preheating your George Foreman grill and using a cooking spray are essential steps in achieving juicy, evenly cooked chicken. By preheating the grill, you create a consistent cooking environment, while the use of a cooking spray prevents sticking, aids in cleanup, and helps maintain moisture in your chicken. With these simple steps, you're well on your way to becoming a grill master, producing delicious and perfectly cooked chicken every time.
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Trim fat and pound to an even thickness
Trimming the fat and pounding the chicken to an even thickness is an important step in preparing chicken for the George Foreman grill. This is because the George Foreman grill's instructions are limited to the meat thickness and time, so ensuring an even thickness helps to prevent overcooking.
To trim the fat, use a knife to cut away any membranes or fat from the breasts. For chicken thighs, start by trimming the obvious flaps of fat that hang off the chicken. Then, cut any remaining strips of fat from around the edges, which may be hidden under the top layer of skin. For the underside of the chicken thighs, look for the obvious fat and trim accordingly. There may be hidden pockets of fat, so it is important to explore by lifting the skin and skimming the scissors across the surface.
Once the fat has been trimmed, place the chicken in a bag. Working with one chicken breast at a time, place it inside a gallon zip-top bag, seal the bag, and press out as much air as possible.
Now, you can begin pounding the chicken to an even thickness. Use the flat side of a heavy, flat object such as a meat mallet, rolling pin, or small skillet. Pound the chicken to an even 1/4-inch thickness. This technique ensures even cooking and is ideal for applying even, direct heat.
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Season with salt and pepper
Seasoning chicken with salt and pepper is a simple way to add flavour when cooking with a George Foreman grill. This method is ideal for beginners or busy cooks seeking a fuss-free main dish.
To season chicken with salt and pepper, start by trimming any fat or cartilage from boneless, skinless chicken breasts. Then, cover the chicken with plastic wrap and use a meat malet, heavy skillet, pan, or rolling pin to pound the chicken to a uniform thickness of about 1". Alternatively, place the chicken inside a zip-top bag or gallon-size freezer bag to avoid splatter.
Once the chicken is flattened, spritz or drizzle water on each side to provide lubrication. Then, season both sides generously with salt and pepper. You can also use a dry rub for extra flavour. One popular option is Trader Joe's 21 Seasoning Salute, which can be found online or in stores.
After seasoning, spray the chicken with cooking spray before placing it on the George Foreman grill. For the best results, preheat the grill to 425° for approximately 5 minutes, and cook the chicken for about 4 minutes on each side, or until the internal temperature reaches 165°.
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Frequently asked questions
You can either marinate the chicken in a lemon-garlic mixture or use a dry rub with spices like McCormick’s Perfect Pinch Rotisserie or Weber Kick’n Chicken.
Chicken breasts typically take 3-6 minutes on a George Foreman grill. It is recommended to preheat the grill for at least 5 minutes before cooking.
The internal temperature of the chicken should reach 165°F. Use a meat thermometer to check.
To prevent the chicken from drying out, do not cut into it halfway through cooking as the juices will run out. Instead, use a meat thermometer to check the internal temperature, and let the chicken rest for 5-10 minutes before serving to allow the juices to redistribute.
