One of the healthiest protein sources available, yet one of the most challenging things to cook without reinventing rubber, right?  Good news, I think I have finally mastered it.  The solution?  Brine, baby, brine!   Here’s the method I followed from

  • 1 gallon warm water
  • 3/4 cup kosher salt
  • 2/3 cup sugar
  • 3/4 cup soy sauce
  • 1/4 cup evoo
  1. Pour the warm water into a container that is twice the volume of the water. Pour in the salt, sugar, soy sauce, and olive oil. Stir until the sugar and salt have dissolved, then allow the brine to cool to room temperature.
  2. To use, place chicken in the brine, cover, and refrigerate two hours for skinless breasts, 4 hours for bone-in pieces, and 4 hours to overnight for whole chickens. Drain, RINSE and pat the chicken dry before cooking. One gallon of brine is enough for 6 pounds of whole chicken or bone-in chicken pieces, and up to 10 pounds of skinless, boneless chicken breasts.

Seriously though, don’t forget to rinse or it will be gross.  Next, I heated the grill to 400 and threw them on for about 11 minutes total.  Perfection.  Served with grilled zucchini and grilled spicy peppers.  A delicious meal for less than 300 calories?  Yes, please!

brined grilled chicken