The Sewickley Hotel Diet Chicken: A Culinary Blast from the Past

My grandmother, a fiercely independent woman with a penchant for bridge and a closet full of stylish hats, often reminisced about her days lunching at the Sewickley Hotel. While she loved their elegant salads and dainty sandwiches, she secretly confessed that her favorite was a “diet chicken” dish – simple grilled chicken brushed with Italian dressing. She’d chuckle, “It’s so easy, it’s almost embarrassing! But it’s divine!” This recipe, inspired by those fond memories, brings a taste of old-world charm and healthy simplicity to your modern table.

Recipe Overview

• Prep Time: 5 minutes
• Cook Time: 10-14 minutes
• Total Time: 15-19 minutes
• Servings: 4
• Yield: 4 chicken breasts
• Dietary Type: Low-Carb, Gluten-Free

Ingredients

• 4 boneless, skinless chicken breasts, slightly flattened
• ¼ cup Italian dressing

Equipment Needed

• Grill or broiler
• Pastry brush or spoon

Instructions

1. Preheat your grill to medium-high heat or preheat your broiler. If using a grill pan indoors, ensure it is well-oiled.
2. Slightly flatten the chicken breasts. This ensures even cooking and a more tender result. You can do this by placing the chicken between two sheets of plastic wrap and gently pounding with a meat mallet or rolling pin. Avoid over-flattening, as this can dry out the chicken.
3. Using a pastry brush or spoon, generously brush the chicken breasts with Italian dressing. Ensure both sides are coated evenly. The Italian dressing acts as both a marinade and a basting sauce, imparting flavor and keeping the chicken moist during cooking.
4. Place the chicken breasts on the preheated grill or under the broiler.
5. Grill or broil for 5-7 minutes on the first side, or until the chicken is nicely browned and has visible grill marks. The exact cooking time will depend on the thickness of the chicken breasts and the heat of your grill or broiler.
6. Brush the chicken breasts with Italian dressing again. This second application of dressing will add another layer of flavor and help to create a beautiful glaze.
7. Turn the chicken breasts over and grill or broil for another 5-7 minutes, or until fully cooked. The internal temperature of the chicken should reach 165°F (74°C) when measured with a meat thermometer inserted into the thickest part of the breast. Be careful not to overcook the chicken, as this will make it dry and tough.
8. Remove the chicken breasts from the grill or broiler and let them rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken.

Expert Tips & Tricks

• Marinade Magic: For even more flavor, marinate the chicken in the Italian dressing for at least 30 minutes, or up to overnight, in the refrigerator. This allows the flavors to penetrate the chicken, resulting in a more flavorful and tender final product.
• Pantry Power: Don’t have Italian dressing? You can make your own! Simply whisk together olive oil, vinegar (red wine or balsamic work well), dried herbs (such as oregano, basil, and parsley), garlic powder, onion powder, salt, and pepper to taste.
• Doneness Defined: Always use a meat thermometer to check the internal temperature of the chicken. This is the most reliable way to ensure that the chicken is cooked through but not overcooked.
• Grill Master: If using a charcoal grill, make sure the coals are evenly distributed and not too hot to avoid burning the chicken.
• Broiler Beware: When broiling, keep a close eye on the chicken to prevent it from burning. Adjust the rack position as needed to control the heat.

Serving & Storage Suggestions

The Sewickley Hotel Diet Chicken is incredibly versatile. Serve it hot off the grill as a main course with a side of roasted vegetables or a fresh salad. It’s also delicious sliced and used as a topping for salads, wraps, or sandwiches.

Leftover chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave it, but for best results, warm it gently in a skillet with a little olive oil or broth to prevent it from drying out. You can also freeze the cooked chicken for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.

Nutritional Information

Please note that the following nutritional information is an estimate and may vary depending on the specific ingredients used.

Nutrient	Amount per Serving	% Daily Value
Calories	220 kcal	11%
Total Fat	8g	12%
Saturated Fat	1.5g	8%
Cholesterol	90mg	30%
Sodium	450mg	19%
Total Carbohydrate	3g	1%
Dietary Fiber	0g	0%
Sugars	2g	4%
Protein	35g	70%

Variations & Substitutions

• Lemon Herb Twist: Substitute the Italian dressing with a mixture of olive oil, lemon juice, fresh herbs (such as rosemary, thyme, and oregano), garlic, salt, and pepper. This will give the chicken a bright and refreshing flavor.
• Spicy Kick: Add a pinch of red pepper flakes to the Italian dressing for a touch of heat.
• Balsamic Glaze: Use balsamic vinaigrette instead of Italian dressing for a slightly sweeter and more complex flavor.
• Mediterranean Flair: Marinate the chicken in a mixture of olive oil, lemon juice, garlic, oregano, and crumbled feta cheese.
• Chicken Thighs: Substitute chicken breasts with boneless, skinless chicken thighs for a richer and more flavorful option.

FAQs (Frequently Asked Questions)

Q: Can I use frozen chicken breasts?
A: Yes, but make sure to thaw them completely in the refrigerator before cooking. Pat them dry with paper towels to remove excess moisture.

Q: How do I know when the chicken is fully cooked?
A: The best way to ensure that the chicken is fully cooked is to use a meat thermometer. Insert it into the thickest part of the breast; it should register 165°F (74°C).

Q: Can I cook this chicken in the oven?
A: Yes, you can bake it in the oven at 375°F (190°C) for 20-25 minutes, or until fully cooked.

Q: What if I don’t have a grill or broiler?
A: You can cook the chicken in a skillet on the stovetop over medium heat. Cook for about 5-7 minutes per side, or until fully cooked.

Q: Can I make this ahead of time?
A: Yes, you can cook the chicken ahead of time and store it in the refrigerator for up to 3-4 days. Reheat it gently before serving.

Final Thoughts

This Sewickley Hotel Diet Chicken recipe is a testament to the fact that simple can be truly spectacular. Its ease and versatility make it a perfect weeknight meal, and its healthy profile allows you to indulge guilt-free. I encourage you to give this recipe a try, experiment with different variations, and share your feedback. Serve it with a crisp green salad and a glass of chilled white wine for a delightful and satisfying meal. Enjoy!