Pan Seared Chicken Breasts

This recipe for Pan Seared Chicken Breasts is low carb, keto, gluten-free, and delicious! They are perfect for the Kaufmann Diet too! I am using a Lodge cast iron grill pan to prepare these delicious chicken breasts. If you have a 10" or 12" cast iron skillet or heavy bottomed stainless-steel pan, that will work too!

Searing the chicken over high heat produces a nice golden crust on the meat.

What You Need

• Boneless, skinless chicken breasts (organic or pasture-raised is best)
• Olive oil
• Lemon
• Italian Seasoning
• Red Pepper Flakes
• Lemon
• Salt
• Black Pepper

How to Pound Chicken Breasts (optional)

You don't have to do this, but the chicken will cook uniformly if the meat is pounded with a meat mallet. Chicken breasts are thinner on one side than the other. To get the chicken to cook evenly, you can pound it with a meal mallet.

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

Place all the marinade ingredients in a zip-top bag. 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 Sear Chicken on the Stovetop

I used a square Lodge cast iron skillet to sear this chicken. 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.

Spray the pan with cooking oil spray or lightly brush with oil. Heat pan over medium-high heat for five minutes prior to cooking to prevent sticking. Turn on your exhaust fan. Remove the chicken from the marinade and lightly shake off excess oil.

Place the chicken on the pan and cook for four minutes without moving the chicken. Turn over 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 into 1-inch strips and serve.

Serving Suggestions

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

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

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