Healthy Grilled Chicken Paillard: The Ultimate Dish for Fitness Enthusiasts

I’ve always loved experimenting with grilled chicken Paillard, and one evening, I tried making paillard—a French technique where you pound thin the meat for quick, even cooking. The result was tender, juicy chicken, perfectly paired with a vibrant salad of crunchy shaved fennel and peppery arugula. With a squeeze of lemon juice and a sprinkle of golden raisins, it quickly became my go-to meal for warm evenings.

The history of paillard dates back to 19th century France, named after the restaurateur who perfected the method. Over time, it evolved from a beef dish to a popular choice for grilled chicken. I love how quick and easy this recipe is, especially when served over brown rice or with baby potatoes. The crispy breadcrumbs and green olives bring the perfect finishing touch to a healthy, decadent dish. It’s the kit’s recipe you’ll crave long.

Grilled chicken paillard

Grilled chicken paillard is a simple, quick recipe where pounding chicken breasts thin ensures the meat cooks evenly and stays moist. This culinary technique makes the chicken tender and juicy, perfect for weeknight dinners or entertaining.

For the best results, I use boneless, skinless chicken breasts or chicken thighs marinated and seasoned. They cook fast, delivering a tender, flavorful finished product without the risk of dry chicken.

Ingredients for Grilled Chicken Paillard

• Boneless, skinless chicken breasts or chicken thighs (for a juicier result)
• Fresh herbs like rosemary, parsley, and oregano for a herby and garlicky marinade
• Lemon juice(preferably freshly squeezed) to enhance the flavor and aroma
• Olive oil(or avocado oil for a neutral taste) for marinating and achieving a perfect char
• Fennel bulb for added crunch and anise flavor
• Citrus fruits like oranges and grapefruit for acidity and sweetness

Nutritional Information

Per Serving:

• Calories: 350-400 kcal (depending on chicken cut used and portion size)
• Protein: 30-35g (from chicken breasts or thighs)
• Fat: 20-25g (healthy fats from olive oil and chicken thighs)
• Carbohydrates: 15-18g (including the rice, vegetables, and any sweeteners from raisins)
• Fiber: 3-5g (from the salad ingredients and fennel)
• Sugar: 8-10g (natural sugars from the citrus fruits and grapes)

This recipe is a well-rounded meal that offers lean protein from the chicken, heart-healthy fats from olive oil, and plenty of fiber and vitamins from the fresh salad ingredients.

Steps to Make Grilled Chicken Paillard

• How to Cook the Rice: Prepare brown rice according to the instructions and set aside.

• Prep the chicken: Slice chicken breasts horizontally, then use a meat mallet to pound them to a 1/4-inch thickness. Season with salt and drizzle with olive oil.

• Prepare the salad: Slice fennel, Persian cucumbers, and citrus fruits like oranges and grapefruits. Pit and tear green olives.

• To make breadcrumbs, Pan-fry panko breadcrumbs in olive oil until golden, then season with salt and pepper for a crispy texture.

• Marinade and Preparation: To prepare grilled chicken paillard, zest lemons and juice them for the gremolata. Boneless, skinless chicken breasts are pounded to 1/2-inch thickness using a mallet, then marinated with olive oil, black pepper, and fine sea salt in a resealable plastic bag. After marinating for 30 minutes in the refrigerator, grill the chicken on medium-high heat for 3 to 4 minutes per side and let it rest before serving with a sprinkle of gremolata. This recipe yields four servings.

• Grill the chicken: Preheat the grill to high heat and grill the chicken paillards for 3-4 minutes per side until cooked.

• Assemble the plate: Place the grilled paillards on serving plates, then top with the prepared vegetables, breadcrumbs, and fennel fronds.
• Make the dressing: Toss baby arugula, raisins, and almonds with Sherry vinegar, then mound over the grilled chicken and top with feta cheese.

Can You Cook The Chicken Without a Grill?

You can grill the chicken paillard, cook it in a frying pan, or even air-fry it at 400F for about 8 minutes, flipping halfway. Since the chicken is pounded thin, it cooks quickly, and you can also finish it in the oven or pan for an evenly cooked result. The cooking time will vary depending on the strength of your air fryer or how thin you pounded the chicken breasts.

Adjustments and Ingredient Alternatives

You can customize this recipe using chicken cutlets instead of pounded chicken breasts, with about 2-3 cutlets per person. For the salad, swap arugula for baby greens, or use regular raisins, currants, or golden raisins. You can substitute feta with goat cheese or omit it to fit your preferences.

Herbs and Flavors

For added flavor, tarragon’s sweet, anise flavor pairs wonderfully with chicken in a salad or dressing. However, depending on your taste, you can swap it out for herbs like dill, basil, parsley, or mint.

Grilled Chicken Secrets

1. When butter flying the chicken, use a sharp knife and ensure it’s parallel to the cutting board. Apply gentle pressure while pounding to avoid tears in the meat.
2. Let the chicken come to room temperature before grilling for even cooking.
3. Preheat your grill to ensure a perfect sear on the chicken. Don’t move during the first 3 minutes to allow it to form a nice crust before you flip
4. Use a mandoline for ultra-thin fennel slices for the salad to enhance the crispness and texture.
5. When prepping citrus, supreme it over a bowl to catch all the juices and make your dressing.

FAQs

• What is grilled chicken paillard made of?

Grilled chicken paillard is made from boneless, skinless chicken breasts or thighs, pounded thin, marinated in a herby, garlicky marinade, and grilled until tender.

• Why is it called chicken paillard?

It’s called It’slard, after a French restaurateur popularized pounding meat thinly for quick, even cooking.

• What is the secret to grilling chicken?

The secret to grilling chicken is ensuring it is evenly pounded for quick cooking, marinated well, and grilled over high heat for a perfect sear while keeping it juicy.

• What is a paillard?

A paillard is a French culinary technique where meat, typically chicken or veal, is pounded thin to cook quickly and evenly.

Grilled Chicken Paillard

This Grilled Chicken Paillard combines tender grilled chicken with a fresh, crunchy salad. Using a French technique for even cooking, it offers a healthy, flavorful meal with optional cooking methods. Nutritional details are included, showcasing a balanced, satisfying dish.

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Marinate Time: 30 minutes mins

Total Time 1 hour hr 5 minutes mins

Course Main Course

Cuisine American

Servings 4 people

Calories 1400 kcal

Equipment

• Grill or Grill Pan (for cooking the chicken)
• Meat Mallet (for pounding the chicken to an even thickness)
• Cutting Board and Knife (for slicing vegetables and citrus)
• Large Bowl (for mixing salad ingredients and dressing)
• Pan (for toasting panko breadcrumbs)
• Tongs or Spatula (for flipping the chicken while grilling)

Ingredients

  

Potatoes & dressing

• ¼ cup golden raisins (or you can use regular raisins or currants)
• 1 small shallot, thinly sliced
• 1 garlic clove, minced
• 3 tablespoons Sherry vinegar, divided
• Salt and freshly ground black pepper
• 1 pound fingerling or new potatoes, cut crosswise into ¼-inch slices
• 2 tablespoons grainy mustard
• 2 teaspoons honey
• 2 tablespoons plus 2 teaspoons chopped fresh tarragon, divided
• 6 tablespoons extra virgin olive oil

Chicken

• 4 small boneless skinless chicken breasts, pounded to ½ to ¼–inch thickness (chicken or turkey cutlets also work well)
• Olive oil or vegetable oil for brushing chicken and grill

Salad

• 1 large fennel bulb, halved then very thinly sliced on a mandoline or with a sharp knife
• 2 cups baby arugula
• ⅓ cup toasted sliced almonds (or you can use other toasted nuts)
• 4 ounces crumbled feta cheese

Instructions

 

• Prep and Cook the Potatoes:Place the potatoes in a medium pot, cover with cold water, and add 1 tsp of salt. Bring to a boil, then simmer for 6-8 minutes until fork-tender. Drain and toss with shallots, garlic, 1 tbsp Sherry vinegar, salt, and pepper. Add raisins (soaked in hot water to plump) to the bowl.
• Make the Dressing:Whisk together 2 tbsp Sherry vinegar, mustard, honey, 2 tsp chopped tarragon, and olive oil in a small bowl. Set aside.
• Grill the Chicken:Brush chicken breasts with oil and season with salt, pepper, and remaining tarragon. Preheat the grill to medium-high, lightly oil the grates, and grill chicken for 2-4 minutes per side until golden and cooked through.
• Finish the Salad:Add fennel, arugula, and sliced almonds to the potato mixture. Toss with dressing and season with salt and pepper to taste.
• Serve:Place a grilled chicken breast on each plate, top with the salad, and crumble feta over the top. Serve with extra dressing on the side.

Notes:

• Make Ahead: Potatoes and vinegar mix can be prepared 2 hours ahead (store at room temperature). Dressing can be refrigerated for up to 2 days.

Alternatives:

• Use a grill pan or skillet if you don’t have an outdoor grill.
• You can swap arugula for other baby greens or use any toasted nuts.
• Substitute feta with goat cheese or Parmesan, or omit cheese for a dairy-free option.
• Try regular raisins or currants instead of golden raisins.
• Use red wine vinegar or white balsamic if you prefer, and Dijon mustard works as a substitute for grainy mustard.