Pound chicken to 1/2 inch – 3/4 inch thick, even throughout.
In a shallow baking dish or ziploc bag, add all other ingredients and mix well. Place chicken in marinade and refrigerate for an hour or more if you can.
Spray grill pan with non-stick cooking spray and set heat to high. Let pan get good and hot first – this is essential! Should take at least 5 minutes.
Preheat oven to 375 degrees F.
When grill pan is good and hot, add chicken with tongs. Don’t move or touch it for exactly 1.5 minutes! Then, turn it over and grill the other side for exactly 1.5 minutes. Now, place the whole thing in the oven for 8-10 minutes.
Remove from oven and use an instant read thermometer. Chicken is done when internal temperature is 165 degrees F.
Let stand on a plate for about 5 minutes before serving.