Broiling is a cooking method where food is heated from the top on a special ridged rack that allows melted fat to drip away. Most conventional and toaster ovens come equipped with a broiling mechanism, and broiling is a quick and healthy way to prepare a chicken entree. On average, a half-cup serving of broiled chicken with the skin removed contains 133 calories, 20 g of protein and 5 g of fat.
Trim your chicken pieces of any visible fat with a sharp knife. Pat the surface dry with a paper towel and season or marinate to taste. Broiling won't give you the charred flavor you get on a grill, so season more liberally than you would when grilling.
Preheat your broiler or the broiling element of your oven. Place the chicken pieces skin-side down on the broiling rack.
Position the rack so the chicken pieces sit five to six inches beneath the heating element of your broiler. Broil for eight to 10 minutes, or until the top surface of each piece is golden brown. Different parts of the chicken will cook at different rates.
Flip each chicken piece over with a pair of tongs, and broil for an additional eight to 10 minutes, or until the internal temperature in the thickest part of the meat reaches 160 degrees for breasts and 170 degrees for other chicken parts.
Remove the chicken pieces from the broiling rack and cover with tin foil. Allow the chicken to rest for 10 to 15 minutes while the juices redistribute. Trim off the skin before serving to reduce the fat content of your meal.
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