Pan Seared Chicken Breasts

This recipe for Pan Seared Chicken Breasts is super easy and produces juicy and tender meat with a nice golden crust! The chicken is pan grilled on the stovetop in a cast iron grill pan. It has a light, golden brown exterior and tender white meat inside with just enough fat throughout to keep it juicy without being greasy or overdone in any way! This recipe is low carb, keto (2g net carbs per serving), gluten-free, and delicious! It is perfect for the Kaufmann Diet too!

If you're looking for an easy and flavorful way to cook up some juicy chicken, this is it! Grilled chicken on the stove is one of the most simple yet delicious meals you can make for yourself or your family, in just 30 minutes, from start to finish.

This grilled chicken is exactly what you need to top a Caesar or Spinach Salad. You'll be able to create delicious salads or satisfying main dishes with just a few ingredients that are probably already in your pantry right now--and no need to grill outside!

What Kind of Chicken Should I Use?

Shop at a premium grocery store such as Whole Foods Market or Sprouts Farmers Market. You can pick up pasture-raised or organic chicken breasts.

You can save a lot of money buying whole organic chickens when they're on sale and butcher them yourself. I cut up the chickens and put them in freezer bags labeled with the contents, weight, and date, to use at a later time. It saves a lot of time and I always have high-quality chicken when I need it.

What You Need to Make Pan Grilled Chicken

• Boneless, skinless chicken breasts. Use organic or pasture-raised is best. At the very least, look for chicken that has not been administered antibiotics.
• Olive oil. Use organic olive oil for marinating the chicken.
• Freshly Squeezed Lemon Juice (not the kind in the bottle with preservatives).
• Italian Seasoning
• Red Pepper Flakes
• Salt. I use pink Himalayan salt or Redmond's Real Salt.
• Black Pepper

How to Pound Chicken Breasts (optional)

The chicken will cook more evenly if you pound it with a meat mallet. Chicken breasts have one side that is thicker than the other so this technique helps to even out cooking time and ensure a tasty dinner!

Place chicken in one layer in a large zip-top bag or you can use two sheets of wax paper. Pound the thickest part of the chicken with the flat side of your meat mallet until it is all about the same thickness.

Marinate the Chicken Breasts

Pour the olive oil into a gallon-size zip-top bag with the seasonings. Toss it around so it is combined and add the chicken. Mix it all around again so the chicken is coated evenly. Place the bag in the refrigerator for 15 to 30 minutes to allow the flavors to combine.

How to Grill Chicken on the Stove

I use a square Lodge cast iron skillet to sear this chicken on the stove. You can pick one up at Walmart or Target for around $20.00. The pan creates the look of BBQ grill lines, and in a hot pan, the chicken will sear and retain its juices. If you don't have a grill pan, you can use a round 12" cast iron skillet or a heavy-bottomed stainless steel frying pan.

Turn on your exhaust fan because it might get a little smoky in the kitchen. Spray the pan with cooking oil spray or lightly brush with oil. Heat pan over medium-high heat for five minutes to get it hot and prevent sticking. Remove the chicken from the marinade and lightly shake off excess oil.

Place the chicken on the hot pan and cook for four minutes without moving the pieces. Flip the chicken and cook another four to five minutes until juices run clear when pierced with a fork. The internal temperature will be 165 degrees Fahrenheit on an instant-read thermometer when cooked through.

Remove cooked chicken to a plate. Let the chicken rest for a few minutes to allow the juices to accumulate and flavors to combine. Slice against the grain into 1-inch strips and serve.

Check out my Sauteed Skirt Steak recipe to learn how to cut meat against the grain.

What Goes with Pan Grilled Chicken Breasts?

Serve sliced grilled chicken breasts on top of Caesar Salad, Spinach Salad with Strawberries and Feta, a tossed green salad, or with roasted vegetables such as Oven Roasted Cauliflower and Carrots or Roasted Brussels Sprouts.

For a nice side, try Everything Bagel Breadsticks. They're gluten-free and somewhat addictive.

---

---