Panning Chicken: Healthy Or Hype?

Pan-seared chicken breast is a healthy option for a quick and easy weeknight dinner. It's high in protein, low in carbohydrates, and can be made in less than 30 minutes. The key to a perfect pan-seared chicken breast is a crispy, golden crust and a juicy, tender inside. This can be achieved by using a combination of high heat and a heavy-bottomed pan, which helps to distribute heat evenly and prevent hot spots.

A simple seasoning of salt and pepper is often enough to enhance the flavour of the chicken, but for something more complex, a mixture of garlic powder, smoked paprika, onion powder, oregano, salt, black pepper, and a pinch of cayenne can be used.

To ensure even cooking, it's important to use chicken breasts of similar size and thickness. This can be achieved by pounding the chicken breasts with a meat mallet before cooking.

Overall, pan-seared chicken breast is a delicious and healthy option that can be easily customised to suit different tastes and preferences.

Pan-seared chicken breast recipe

Ingredients for 4 servings:

• 4 x 8-ounce boneless skinless chicken breasts
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 2 cloves of garlic (minced)
• 1 medium shallot (finely diced)
• 1/2 cup white cooking wine
• 1/2 cup chicken broth (reduced sodium)
• 2 tablespoons unsalted butter (cut into 1-tablespoon pats)
• 1/2 tablespoon fresh parsley (chopped)
• 1/2 tablespoon fresh thyme (chopped)

Method:

Pat the chicken dry with paper towels, then season both sides with sea salt and black pepper.

Heat olive oil in a heavy-bottomed skillet over medium-high heat. Place the chicken in the pan and sear both sides until cooked through and golden brown. Remove the chicken from the pan and cover with foil to keep warm.

Add more olive oil to the pan, followed by the garlic and shallots. Sauté until fragrant and lightly browned.

Add the cooking wine and broth, using a wooden spoon to scrape any browned bits from the bottom of the pan. Bring to a gentle boil, then simmer until the liquid is reduced by half.

Reduce the heat to low and stir in the butter, parsley, and thyme.

Serve the sauce over the chicken.

Tips:

• Use a meat thermometer to check that the chicken has reached 165°F (74°C) internally.
• Choose chicken breasts of similar size so they cook at the same rate.
• Use a heavy-bottomed pan to distribute heat evenly and prevent hot spots.
• Only flip the chicken once to help form a golden crust.

Is pan-seared chicken healthy?

Pan-seared chicken breast is a healthy option for a quick and easy weeknight dinner. It is high in protein and low in carbohydrates.

This cooking method is also a great way to ensure your chicken is juicy and tender, rather than dry and chewy. The key to achieving this is to use a meat thermometer to check the internal temperature of the chicken. Chicken is safe to eat when it reaches an internal temperature of 165ºF, but for the juiciest results, remove it from the heat when it reaches 160-163ºF as the temperature will continue to rise as the meat rests.

To make a simple pan-seared chicken breast, you only need chicken, butter, salt, pepper, and oil. You can also add extra flavour by using a variety of seasonings and spices, such as garlic powder, smoked paprika, onion powder, oregano, and cayenne pepper.

First, dry your chicken breasts with paper towels and season with salt and pepper. Next, heat oil in a skillet over medium-high heat. Add the chicken and cook until a browned crust forms, then flip and reduce the heat. Finally, add butter to the skillet and remove from the heat. Let the chicken rest for 5-10 minutes before serving.

You can serve pan-seared chicken with a variety of healthy sides, such as salads, vegetables, potatoes, or grains.

Chicken seasoning

Ingredients

A good chicken seasoning blend should include salt and pepper, and then a variety of herbs and spices to taste. Here are some ideas for ingredients to use in your chicken seasoning:

• Sea salt
• Dried basil
• Dried rosemary
• Garlic powder
• Dry mustard powder
• Ground black pepper
• Ground dried thyme
• Celery seed
• Dried parsley
• Ground cumin
• Cayenne pepper
• Chicken bouillon granules
• Brown sugar
• Smoked paprika
• Oregano
• Onion powder
• Black pepper
• White or brown sugar
• Chili powder
• Celery salt
• White pepper
• Ground mustard seeds
• Ground cumin
• Olive oil

Instructions

Mix your chosen ingredients together in a small bowl and store in an airtight container.

Before cooking your chicken, pat the meat dry with paper towels and rub a small amount of olive oil over the chicken to help the seasoning stick. Use about 1 tablespoon of seasoning per pound of chicken. You can cook the chicken right away, but for maximum flavour, leave the meat to marinate in the rub for one hour, or up to 12 hours, in the refrigerator.

Tips

• For food safety, discard any unused rub that has come into contact with raw chicken or your hands.
• If you are using chicken with skin, try to rub some seasoning under the skin to flavour the meat.
• If roasting a whole chicken, the seasoning is great mixed with a little melted butter and poured over the chicken before cooking.
• If you don't have fresh herbs, you can use pre-dried herbs from the grocery store.

Pan-seared chicken cooking time

Pan-seared chicken is a quick and easy meal that can be served as a main or added to salads, bowls, and grain dishes. The cooking time depends on the size of the chicken breasts. Smaller, thinner pieces will take less time to cook than larger, thicker pieces.

To prepare the chicken, first pat the breasts dry with paper towels. You can then season the chicken with a mixture of spices and olive oil. Alternatively, you can dredge the chicken in flour before adding the seasoning.

Heat olive oil in a large skillet or frying pan over medium-high heat. Once the oil is hot, add the chicken to the pan and cook until a golden crust forms. The cooking time will depend on the size of the chicken breasts, but smaller pieces will take around 5 minutes per side, while larger pieces will take closer to 7 minutes per side.

Once the chicken is cooked, remove it from the pan and let it rest for about 10 minutes before slicing and serving.

Pan-seared chicken breast sides

Pan-seared chicken breast is a versatile dish that can be served with a variety of sides. Here are some ideas for sides to accompany your juicy, tender chicken:

Vegetables

Green beans, carrots, asparagus, sautéed leafy greens, and Brussels sprouts are all excellent choices to serve alongside pan-seared chicken breast. You can also start cooking some veggies in the oven before you cook the chicken, so you have a side dish ready at the same time. Some options include roasted zucchini, roasted cauliflower, roasted Brussels sprouts, or baked asparagus.

Potatoes

Roasted red potatoes, mashed red potatoes, or mashed sweet potatoes are all delicious options to consider. These pair well with the chicken and can be a satisfying side dish.

Salads

A simple Caesar or garden salad can be a great way to round out your meal. You can also add protein to a winter kale salad or an autumn harvest bowl.

Starches

Consider serving your chicken on a bed of cauliflower mash or air fryer potatoes to soak up all the delicious juices. Rice, quinoa, and other healthy grains are also great options to pair with your chicken.

Sauces

While a simple seasoning of salt and pepper is enough to flavour your chicken, you can also add a sauce for some extra flavour. Some sauce options include barbecue sauce, cream of mushroom soup, teriyaki sauce, Thai peanut sauce, alfredo sauce, buffalo sauce, mango marinade, or jerk marinade.

Other Ideas

If you're looking for something a little different, you can also serve your pan-seared chicken breast with a side of sweet potato, or as part of a chicken Alfredo dish.

Frequently asked questions