How to Perfectly Sear a Chicken Breast : The 'How to Cook' Blog

Well, I broke down for a Panko Chicken Salad with Chili Lime Dressing from Sobey's, and a fruit bowl. That's healthier than McD's. :) # 2012/05/19

How to Perfectly Sear a Chicken Breast

Posted by Kimberly on Apr - 14 - 2009 with 0 Comment

This is essential for healthy eating these days, and one of the tastiest ways to prepare chicken breast in a healthy way.

Searing simply means pan frying to seal in the juices by quickly browning the meat. Flavorful, easy, quick and healthy!

Perfect to build any meal upon – even different ethnic food…This is a basic recipe you’ll always need up your sleeve.
~ Kimberly Edwards

Type: Main Dish
Serve With: Any side dish, for sandwiches/burgers or sliced on salad or in pasta.
Prep Time: 2 min
Cook Time: 7-8 min
Nutrition Facts: Low in fat, low in calories, full of protein

Ingredients:
searedchickenbreast-ingredients

Instructions:
1. Pre-heat large frying pan to medium heat with olive oil or coconut oil (depending upon desired flavor).

* Tip: For most meals, you’ll be better off using olive oil. For tropical dishes or just for something different, use coconut oil.

2. Rinse boneless, skinless and defrosted chicken breast(s) under cold water and pat dry with a paper towel.

3. Sprinkle both sides with sea salt and freshly ground black pepper to how you usually prefer seasoning.

* Tip: Refrain from using garlic powder or garlic salt, and onion powder, as they will burn under this type of heat in the pan and become bitter on the chicken.

If you desire a garlic or onion flavor, create a sauce with garlic or onion in it or sprinkle it on about 1 minute before you’re finished searing the meat.

4. Sprinkle the pan with 1-2 drops of water. If it really sizzles, the pan is pre-heated. If it doesn’t sizzle, continue to pre-heat or SLIGHTLY turn up the heat and repeat this step until it does sizzle.

5. Put chicken in the pan and cover with a frying screen (It looks like a round screen with a handle on it that fits over your frying pan, so that everything doesn’t get splattered by the olive oil).

6. Allow to brown on first side, checking by lifting it up with tongs. Once it is golden brown in color (about 4 min), flip the chicken, cover with frying screen.

7. Sear for another 3-4 min until 2nd side is golden brown in color.

8. Remove from pan and allow to sit for 2-3 min. Then, proceed to cut it into slices or serve whole.

9. Enjoy!!!

Be aware that the sauces you add to your chicken meal can add a lot of fatty calories, especially if they’re creamy or cheesy sauces…

Keep it light! Try adding olive oil and italian spices with finely minced garlic to your pasta and toss. Delicious!

***

I hope you enjoyed this Chicken Recipe on Cooking With Kimberly! Until next time…

Eat Deliciously,

Kimberly Edwards

P.S. Try experimenting with your sea salts on your basic meat dishes – there are many out there with different colors because of where they’re harvested in the world, and with different nuances:

Himalayan Pink Sea Salt By Himalania

Himalayan Pink Salt By Himalania comes from the foothills of the Himalayan Mountains. It was originally a marine fossil that was formed during the mesozoic era. Himalayan Pink Salt has been enriched by mineral deposits for more than 200 million years, and it gets its unique pink speckled color from the natural richness derived from iron and other minerals. Himalayan Pink Salt has maintained its natural purity because it is unrefined and uses no additives and no pollutants. The combination of its perfect granulometry and original color make this a truly unique salt. Whether consumed raw or cooked, the subtle crunch and incomparable taste will delight your senses. Each package contains 8.8 ounces (250 gram) net weight of Himalayan Coarse Pink Salt by Himalania and includes a hand made boxwood salt spoon.

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