Learn how to pan sear chicken breasts in a cast iron grill pan right in your kitchen. By quickly searing the chicken in a hot pan you'll have delicious juicy grilled chicken breasts for a main course or salad in minutes!
1tablespoonItalian seasoningfound in the spice aisle of the grocery store
1teaspoonred pepper flakes
1teaspoonsalt
½teaspoonblack pepper
cooking spray
Instructions
FOR THE CHICKEN
Place chicken in one layer in a large zip-top bag. Pound the chicken with the flat side of a meat mallet until it is all about the same thickness.
FOR THE MARINADE
Pour marinade ingredients into a large zip-top bag. Toss it around so it's mixed evenly. Add chicken to the bag. Toss it around again so all of the chicken is evenly coated. Close the bag and place it in the refrigerator for 15-30 minutes to allow the flavors to blend.
TO GRILL THE CHICKEN
While the chicken is marinating, spray a cast-iron grill pan with cooking spray or brush the pan with oil. Heat over medium-high heat for 4-5 minutes so it gets very hot. The chicken won't stick to the pan if it is hot.
Turn on your exhaust fan.
Remove chicken from the bag with tongs and shake off extra marinade.
Place chicken on the grill pan and let it cook for 4 minutes per side or until juices run clear when pierced with a fork. The internal temperature will be 165°F on a meat thermometer when cooked through. Repeat with remaining chicken.
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 chicken into 1-inch strips and serve.
Notes
This recipe is low-carb, keto, gluten-free, and delicious. It is perfect for the Paleo and Kaufmann Diet too! Buy the healthiest chicken you can find. The cooked chicken can be frozen for up to one month in an airtight container.
Nutrition Facts
Pan Seared Chicken Breasts
Amount per Serving
Calories
302.6
% Daily Value*
Total Fat
15.4
g
24
%
Saturated Fat
2.5
g
16
%
Trans Fat
0.02
g
Cholesterol
108.9
mg
36
%
Sodium
788
mg
34
%
Potassium
695.7
mg
20
%
Carbohydrates
3.8
g
1
%
Fiber
1.5
g
6
%
Sugar
0.8
g
1
%
Protein
36.6
g
73
%
Net Carbohydrates
2.3
g
* Percent Daily Values are based on a 2000 calorie diet.
Calories
302.6
Net Carbohydrates
2.3
g
The provided nutritional information is an estimate per serving. Accuracy is not guaranteed.
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