# Grilled Chicken Breast with Lemon and Herbs

> Chicken breast dries out because it's overcooked. The fix: dry-brine for half an hour before cooking, pound the breast to an even thickness, and grill over high heat only until it reaches 74°C inside. One breast carries 165 calories and 31g of protein.

**American Cuisine · 52 min · 4 servings · 195 kcal per serving**

Chicken breast is the highest protein-per-calorie option in any diet, and yet most people can't stand it because it comes out like cardboard. The problem is purely technical, not about ingredients: uneven thickness and too high an internal temperature.

## Ingredients


### Chicken
- 4 قطع — chicken breasts (about 700g)
- 1 tsp — salt

### Marinade
- 2 tbsp — olive oil
- 1 lemon — juice and zest of
- 4 cloves — garlic, crushed
- 1 tsp — dried thyme
- 1 tsp — chopped rosemary
- 1 tsp — paprika
- ½ tsp — black pepper

## Method

1. **Even it out** — Cover the breast with cling film and pound it with a mallet or the base of a glass until it's an even thickness, about 2cm. This stops the thin end drying out before the thick end is done.
2. **Dry-brine** — Sprinkle salt over both sides and leave the breasts uncovered in the fridge for 30 minutes. The salt penetrates and helps the protein hold water — the difference is very noticeable.
3. **Marinate** — Mix the oil, lemon juice and zest, garlic, herbs, paprika and pepper, and rub it into the breasts.
4. **Grill** — On a very hot griddle or non-stick pan: five to six minutes on the first side without moving them, then four to five on the second. Or an air fryer at 200°C for 12 minutes.
5. **Rest** — Take them off, cover with foil and rest for five minutes before slicing. Cut straight away and all the juice runs onto the plate.

## Tips

- A thermometer is the surest thing: 74°C in the thickest part, then off the heat immediately.
- Don't move the breast in the first five minutes — that brown crust is where the flavour is.
- Grill a week's worth at once and portion it into boxes — it keeps four days in the fridge.
- Slicing against the grain makes it noticeably more tender to eat.

## FAQ

### Why does chicken breast dry out?
Because it goes past 74°C internally. Every degree beyond that squeezes water out of the protein.

### How many calories in one breast?
A 175g breast with the marinade is about 195 calories and 31g of protein — the highest protein-to-calorie ratio in white meat.

### Does it work in an air fryer?
Yes, and it comes out excellent: 200°C for 12 minutes, turning halfway.

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Source: https://hanakoleah.com/en/american-cuisine/grilled-chicken-breast-lemon-herbs
Edited by: Marwa Mohamed
Last updated: 2026-09-12