Pan Grilled Chicken Breast with Caribbean Seasoning

Grilled chicken breast is tender, juicy, and has a wonderful smoky taste.

It is easy to make in a grill pan on the stove top.

And with the chicken seasoned with Caribbean green seasoning, it is guaranteed to taste amazing.

Ingredients for this pan grilled chicken recipe

For this recipe, I used:

  • boneless, skinless chicken breast
  • flour
  • chadon beni
  • garlic
  • ginger
  • pepper (pimento, scotch bonnet, or chili peppers are good options)
  • salt
  • oil

You can add any other herbs, sauces and spices you like to flavor your chicken breast. Sometimes, I’ve used:

  • cilantro
  • chives
  • Spanish thyme
  • rosemary
  • lemon zest (this adds a great citrus taste)

How to make this pan grilled chicken breast recipe

To make this recipe, clean then season the chicken with Caribbean green seasoning and salt. Cover and refrigerate to marinate. After a couple hours, flatten the chicken breast and add to a grill pan. Cook on each side for 6 – 8 minutes as the grill lines sear the meat. Remove from the pan and serve when the internal temperature reaches 165°F.

Here’s more detail.

Season the chicken

Step 1: Like most Caribbean people, I remove unwanted fat bits before washing the boneless and skinless chicken breast with flour or lime juice. This removes any “freshness” from the meat.

Step 2: Next, blend the chadon beni, garlic, ginger, and pepper with a little water. Add any other optional fresh herbs to the blender before blending. Mix your freshly made Caribbean green seasoning to the washed chicken breast. Also, mix in salt.

seasoned chicken breast for grilling

Step 3: Cover, refrigerate and leave to marinate for at least 4 hours to two days.

Step 4: Once everything has marinated sufficiently, use a meat hammer to flatten the chicken breasts so they have a uniform thickness. This will ensure the meat cooks evenly.

flattened chicken breast for grilling

Pan grill the chicken breast on the stove

Step 5: Place the grill pan on the stove over medium heat. Leave for a couple minutes to heat up.

Step 6: Next, brush the pan with some vegetable oil. The oil serves a few purposes – (1) it pre-seasons the cast iron pan, (2) it helps to prevent the chicken breast from sticking to the pot, and (3) it makes clean up easier when it’s time to remove stuck-on fat drippings.

brush grill pan with oil

Step 7: After a couple minutes, place the chicken breasts flat on the grill pan. Press down gently to make sure the meat is fully in contact with the pan. This will ensure your grill marks are uniform and beautiful.

add chicken to grill pan

Step 8: Leave the chicken breast until they have almost completely changed color and turned from pink to white. This can take about 6 to 8 minutes. During cooking, the meat will shrink and pull away from the pan, making it easier to flip over.

Step 9: Use a tongs to gently lift and flip the chicken. If the meat is not lifting in some parts, leave it alone for a minute more before trying to flip over.

flip over chicken in grill pan

Step 10: Once flipped, cook the breast for five more minutes or so until beautiful grill marks form on the other side. Test with a meat thermometer to ensure the internal temperature reaches 165°F. Remove from the pan and serve hot with a nice salad or steamed veggies.

pan grilled chicken breast finished

Pan Grilled Chicken Breast Recipe


pan grilled chicken breast featured

Pan grilled chicken breast with Caribbean seasoning

Print Recipe
Grilled chicken breast is tender, juicy, and has a wonderful smoky taste. And with the chicken seasoned with Caribbean green seasoning, it is guaranteed to taste amazing.
Course Side Dish
Cuisine Caribbean
Keyword pan grilled chicken breast
Prep Time 4 hrs 30 mins
Cook Time 16 mins
Total Time 4 hrs 46 mins
Servings 2
Calories 430
Author We Trini Food

Equipment

  • Blender
  • Grill pan

Ingredients

  • 2 boneless, skinless chicken breast
  • 2 tbsp flour
  • 15 chadon beni leaves
  • 1 clove garlic
  • 1 tsp ginger (grated)
  • 1 tsp scotch bonnet pepper (chopped)
  • 2 tsp salt
  • 1 tbsp vegetable oil

Instructions

  • Remove any fat from the chicken breast. Rub in the flour. Rinse off.
  • Blend chadon beni leaves, garlic, ginger and pepper with a little water.
  • Add the blended herbs to the washed chicken.
  • Add salt.
  • Mix the seasoning into the chicken.
  • Cover and refrigerate.
  • Marinate for 4 to 48 hours.
  • Once marinated, flatten the chicken breasts with a meat hammer until they have a uniform thickness.
  • Place a grill pan on the stove on medium heat. Leave for 5 minutes.
  • Brush the pan with the vegetable oil. Leave for another 5 minutes.
  • Place the chicken breast in the grill pan.
  • Press down gently to ensure the meat is seared by the grill.
  • Leave for 6 to 8 minutes.
  • Turn over when the chicken breasts have shrunk and lifted away from the pan.
  • Cook for 5 more minutes or until the grill marks are to your liking.
  • Check for doneness with a meat thermometer (it should read 165°F).
  • Remove from pan and serve hot.

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