Perfect Pan-Seared Chicken Strips

Pan-seared chicken strips are a quick, easy, and healthy meal that can be made in under 30 minutes. With a simple combination of seasonings, olive oil, and lemon juice, you can create delicious, juicy, and tender chicken strips. This recipe is perfect for a busy weeknight meal or a healthy lunch.

To make pan-seared chicken strips, you'll need chicken tenderloins or boneless skinless chicken breasts cut into strips. You can season the chicken with a variety of spices, such as garlic powder, onion powder, smoked paprika, and ground black pepper. Heat a large pan over medium-high heat and add olive oil or a combination of butter and avocado oil. Place the chicken in the hot oil and cook for a few minutes on each side until golden brown and cooked through.

The key to getting crispy and juicy chicken strips is to ensure that the pan is hot before adding the chicken and to avoid moving the chicken around too much while it cooks. You can also use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F.

Serve your pan-seared chicken strips with your favourite dipping sauce, such as honey mustard or ranch dressing, and a side of garlicky greens or collards. Enjoy!

Chicken preparation

To prepare your chicken, you will need to start by trimming the tenders. Chicken tenders have a small white tendon that is not pleasant to eat, so it is best to remove it. You can use kitchen scissors or a knife to cut it out.

Next, pat the chicken dry on both sides with paper towels and cut off any extra fat. If you are using chicken breasts, you can slice them against the grain at an angle to create strips.

Now it is time to season your chicken. You can use a variety of seasonings, such as salt, pepper, garlic powder, onion powder, paprika, Italian seasoning, or cayenne pepper. You can also use a pre-made spice blend or make your own. Sprinkle the seasonings generously on both sides of the chicken tenders.

Once your chicken is trimmed and seasoned, you are ready to start cooking. Heat a large skillet, preferably cast iron, over medium-high heat. Add your cooking oil of choice, such as olive oil or avocado oil, to the pan. Make sure the oil is hot and distributed evenly across the pan before adding the chicken.

It is important to note that the pan and oil need to be hot before adding the chicken to ensure a crispy exterior. This is a crucial step in the process of pan-searing chicken strips.

Pan and oil heating

To achieve the perfect sear on your chicken strips, heating your pan and oil is crucial.

First, pat your chicken dry on both sides with paper towels and cut off any extra fat. Then, sprinkle your desired seasonings on one side of the chicken strips. You can use a blend of spices such as smoked paprika, ground black pepper, garlic powder, onion powder, Italian seasoning, or taco seasoning.

Next, heat your pan over medium-high heat. A cast-iron skillet is recommended for the best results, as it helps achieve a crispy texture. Add your choice of oil to the pan. You can use extra virgin olive oil, avocado oil, vegetable oil, or a combination of butter and oil. Allow both the pan and the oil to heat up sufficiently. This step is crucial for achieving a crispy sear, so be patient and don't rush it.

Once the pan and oil are hot, you can add your chicken strips to the pan, placing them seasoning-side down. The oil should be hot enough that it sizzles when the chicken is added. This ensures that the chicken will develop a delicious, golden-brown crust.

Remember, the key to a successful sear is to let the chicken cook undisturbed for a few minutes. For chicken strips, aim for 3-5 minutes on the first side, or until the edges start to turn opaque and white. During this time, you can sprinkle more seasonings on the top side of the chicken.

After the initial cooking time, flip the chicken strips and cook for another 3-5 minutes on the second side, or until they are cooked through. The total cooking time will depend on the size and thickness of your chicken strips. Thinner strips will take closer to 3 minutes per side, while thicker ones may take longer.

To ensure your chicken is cooked to a safe internal temperature, it is recommended to use a meat thermometer. The ideal internal temperature for chicken is 165°F.

By following these steps and allowing your pan and oil to heat up properly before adding the chicken, you'll be well on your way to creating delicious, crispy, and juicy pan-seared chicken strips.

Cooking times and temperatures

When pan-searing chicken strips, there are a few key cooking times and temperatures to keep in mind for optimal results.

Firstly, it is crucial to preheat your pan over medium to medium-high heat before adding the chicken. This ensures a crispy exterior and prevents the chicken from sticking to the pan. The ideal temperature for the oil is 350°F, which can be measured with a candy or oil thermometer.

Once the pan is hot, add the chicken strips and leave them undisturbed for a few minutes. The cooking time for the first side will depend on the thickness of your chicken strips and the temperature of your pan, but it typically ranges from 3 to 6 minutes. You'll know it's time to flip the chicken when the edges turn opaque and white, or when the chicken starts to turn white and pulls away from the pan.

After flipping the chicken, cook the other side for a slightly shorter duration, usually around half the time of the first side. This will ensure even cooking and prevent overcooking. For thicker chicken strips, you may need to cook them for a similar duration on both sides.

To check if your chicken strips are cooked through, use an instant-read thermometer to ensure an internal temperature of 165°F. This is the safe internal temperature for chicken, and it will ensure that your chicken is cooked perfectly without being undercooked or dry.

If you're using a larger quantity of chicken or thicker pieces, you can finish cooking them by turning off the heat, covering the pan, and letting the chicken rest for a few minutes. This allows the chicken to continue cooking gently and helps the flavors to develop.

When cooking chicken strips, it's important to note that the cooking times may vary based on the size and thickness of the strips, as well as the heat distribution of your pan. Thinner strips will cook faster, while thicker strips may require a few extra minutes. Always keep an eye on your chicken to prevent overcooking, and adjust the cooking times as needed.

Additionally, when cooking in oil, it's important to use a suitable oil with a high smoke point, such as avocado oil or canola oil. This prevents the oil from smoking and gives your chicken strips a better flavor.

Seasoning and spices

A simple yet effective chicken seasoning consists of four teaspoons of sweet paprika, four teaspoons of dried oregano, two teaspoons of garlic powder, two teaspoons of onion powder, one teaspoon of black pepper, and a quarter to half a teaspoon of sugar. You can also add cayenne pepper or chilli powder to taste. This blend of spices is perfect for adding flavour and colour to your chicken strips.

You can also experiment with different spices to customise your chicken strips. For example, you can add chilli powder, cayenne pepper, celery salt, or white pepper for different levels of heat. Ground mustard seeds or ground cumin can be added for more spiciness. Additionally, white or brown sugar can be added for sweetness and caramelisation.

When seasoning your chicken strips, use a paper towel to pat them dry before transferring them to a clean bowl or dish. Sprinkle the seasoning over the meat and gently rub it in with your hands. You can use gloves if you prefer. A good rule of thumb is to use one tablespoon of seasoning per pound of chicken, but you can adjust this to your taste. Allow the flavours to meld together for at least 15 minutes, or up to two hours for more intense flavours.

If your chicken strips have skin, rub some seasoning underneath for added flavour. You can also mix the seasoning with melted butter and pour it over the chicken before cooking.

Dipping sauces

There are many different sauces that you can use to dip your chicken strips in. Here are some ideas:

Ketchup

A mild tomato and vinegar combo that's a favourite no matter where you grew up. Ketchup is great on beef as well as chicken.

BBQ Sauce

A sweet and tangy barbecue sauce is a great option for dipping your chicken strips. You can make your own in just 15 minutes with simple ingredients you probably already have in your cupboard. Or, if you prefer, you can buy a bottle of BBQ sauce from the store.

Ranch

Ranch is a tangy, creamy sauce that started as a salad dressing in the US but is now used on everything from pizza and fries to chicken nuggets. It's usually made from buttermilk, herbs, spices, onion, and mustard.

Mayonnaise

Mayonnaise is a creamy, melt-in-your-mouth sauce that can be used as a base for other sauces. It's great for dipping chicken strips and can be customised with herbs and spices.

Honey Mustard

Honey mustard is a classic dipping sauce that's easy to make at home. Simply combine honey and mustard in a 1:1 ratio. You can also add other ingredients like mayonnaise or dijon mustard to make it extra creamy.

Zax Sauce

Zax sauce is a spicy, creamy alternative to traditional BBQ sauce. It's great with fried chicken and sandwiches. You can make your own at home by combining mayonnaise, ketchup, garlic powder, Worcestershire sauce, and black pepper.

Sweet Chilli Sauce

Sweet chilli sauce is a great option if you're looking for something sweet and spicy. It's perfect for dipping chicken strips and can also be used as a base for other sauces.

Hot Sauce

If you like your food spicy, try dipping your chicken strips in hot sauce. You can also add hot sauce to other sauces like mayonnaise or ketchup to give them a little extra kick.

Yogurt Dill Sauce

For something a little different, try a yogurt dill sauce. It's a creamy yet light sauce made with Greek yogurt, lemon, garlic, and dill. It's perfect for adding a bright and vibrant flavour to your chicken strips.

Frequently asked questions