One technique for endless flavor combinations.
While nothing warms my soul more than the smell of a roasting chicken, nothing makes me happier than a quick, yet still satisfying meal when I am short on time! That is where Pan-seared Chicken comes into play.
It’s probably safe to assume that chicken is probably the most frequently cooked protein in most our homes. One of the many reasons I cook so much chicken is how versatile it is- it compliments more flavor profiles than any other protein, or it’s just fine all by itself on top of a salad or in a sandwich. Beef, for example, is not nearly as flexible.
This post is not intended to provide you an exact recipe, but rather to share a cooking technique, that can be scaled up or down in quantity for 1 person, or a family of 6. Once you have the technique, you can start to create new flavor combinations to sass up your meal prep, lunches and dinners.
Inspiration for elevation
Pan Searing chicken breasts is a great cooking technique for anyone who meal preps, anyone just getting started in the kitchen, and anyone who likes to try new flavor combinations. It’s also a great base for KETO meals and those who are gluten free. It’s easy, quick, tasty, and can be made in advance. It simply does not get more flexible than this.
I typically pan sear several portions on a Sunday or Monday as part of my meal prep for the week and then use the chicken throughout the next few days for work lunches or quick dinners. I try to create different combination so I never get bored eating the same thing two days in a row. I often take inspiration from leftover vegetables, sauces and cheeses that I have on hand. Or, I simply chop it into a salad or make a chicken sandwich. The ideas are endless for how to enjoy a basic piece of pan seared chicken.
Feaster’s Tips:
• For all my plant based eaters out there, you can substitute the chicken for 1/2″ long strips of zucchini or a sweet potato slice and follow the same technique.
• When I use this chicken with toppings (rather than in a salad), I simply set the chicken breasts on a parchment lined sheet pan (for easy clean up), add my toppings, and bake for about 6-8 minutes or until heated through. Serve hot.
Pan Seared Chicken
Ingredients
- boneless chicken cutlets sliced thin
- extra virgin olive oil or EVOO spray
- Kosher salt & fresh ground pepper
Instructions
- Heat a non-stick skillet pan, preferably a griddle pan, over medium-high heat.
- Spray or baste chicken with EVOO and season with salt & pepper. Flip & repeat. (I like to pepper one side only.)
- Place chicken on griddle, presentation side down. Sear for 2 minutes. The chicken should be turning white from the bottom up and should have a light brown sear. Flip. Cook for another 2 minutes. (Timing may change based on thickness of chicken breast)
- If you are unsure about doneness, use a pairing knife to make a very small slice and check the inside for pink. Remember that it will keep cooking off the heat and if you are using it for a hot meal, it will finish cooking in the oven so you don't want to over cook it.
- Remove the chicken from the pan to a plate and let rest. *If you are not using the chicken right away, make sure to cool compleatly before refridgerating.
