0 from 0 votes
How to Sear Chicken
Step-by-step directions and helpful tips on how to sear chicken so it comes out juicy, flavorful, and perfectly browned on both sides.
Prep Time
3 mins
Cook Time
3 mins
Servings: 4
Calories: 163 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 lb chicken breasts boneless skinless
- salt & pepper
- 2 teaspoons of your favorite seasoning blend
- 1 tablespoon olive oil
Instructions
- Place the chicken breasts onto a flat surface and pat dry with paper towels.
- Season both sides of the chicken with salt and pepper, and your choice of additional seasonings, if using, just on one side.
- In a large cast-iron or stainless steel pan, heat the oil over medium-high heat. Place the chicken pieces, salt-only side down, in the pan and cook undisturbed for 6 minutes or until the meat lifts easily from the pan and the surface is golden brown.
- Using a spatula, carefully flip the chicken and cook for an additional 3 to 5 minutes until the chicken reaches an internal temperature of 165F.
- Turn off the heat, remove the chicken from the pan onto a plate, and allow it to rest for 5 minutes before slicing or serving.
Cup of Yum
Nutrition Information
Serving
1 serving
Calories
163kcal
(8%)
Carbohydrates
1g
(0%)
Protein
24g
(48%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.01g
Cholesterol
73mg
(24%)
Sodium
132mg
(6%)
Potassium
426mg
(12%)
Fiber
0.1g
(0%)
Sugar
0.03g
(0%)
Vitamin A
60IU
(1%)
Vitamin C
1mg
(1%)
Calcium
16mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 163
% Daily Value*
| Serving | 1 serving | |
| Calories | 163kcal | 8% |
| Carbohydrates | 1g | 0% |
| Protein | 24g | 48% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 73mg | 24% |
| Sodium | 132mg | 6% |
| Potassium | 426mg | 9% |
| Fiber | 0.1g | 0% |
| Sugar | 0.03g | 0% |
| Vitamin A | 60IU | 1% |
| Vitamin C | 1mg | 1% |
| Calcium | 16mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.