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.

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.

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.

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.

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.

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 Recipe

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