Pan-Fried Marinated Chicken Breast
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Servings
4
-
Calories
416 kcal
-
Course
Main Course
-
Cuisine
American
Pan-Fried Marinated Chicken Breast
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This pan-fried marinated chicken breast recipe is perfect for any occasion. You can marinate the chicken in advance and pan-sear it in a matter of minutes.
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Ingredients
- 4 chicken breasts boneless, skinless about 7 oz/ 200 g, Note 2
- 1 tablespoon canola or vegetable oil, Note 3
Marinade:
- ¼ cup olive oil
- 1 tablespoon red or white wine vinegar
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried parsley
- 2 garlic cloves grated
- ½ teaspoon red pepper flakes
- ½ teaspoon fine sea salt or Kosher
- ⅛ teaspoon ground black pepper
Instructions
Tenderize chicken:
- Pound: Place the chicken breasts on a cutting board. Cover them with plastic foil and pound them to an even thickness; the pieces should be about 1 -1 ½ inches/ 2 ½ - 3 ½ cm thick.
Marinate chicken breasts:
- Bag: Place the chicken breasts and all the marinade ingredients in a gallon Ziploc bag. Seal the bag and squeeze out the excess air. Place the bag in a bowl or baking dish. Let the chicken marinade in the refrigerator for at least 2 hours and up to 12.
- Container: Alternatively, marinate the chicken in a glass container, ensuring all the pieces are covered in marinade. Turn the chicken in the marinade once or twice during the marinating time.
Pan-fry chicken breasts:
- Heat 1 tablespoon canola or vegetable oil in a large pan (Note 6). Lift the chicken pieces from the marinade using tongs and shake them gently to remove the excess. Pan-fry the breasts for 5 minutes on medium heat without moving. Check gently if you can release them from the pan easily; if not, cook them for another minute or so.
- Flip and cook for another 5 minutes. If the outside of the chicken seems to be getting too dark, lower the heat.
- Flip again and continue cooking until the chicken is cooked; a couple more minutes. The internal temperature should be 165°F/ 74°C.
- Rest the chicken loosely covered with aluminum foil for a few minutes before serving.
Equipments used:
Notes
- If using a stainless-steel pan, add one extra tablespoon of canola oil when flipping the chicken.
- If using thin-cut chicken slices, cook the slices for 3-4 minutes per side on medium-high.
- Use an oil with a high smoking point.
Nutrition Information
Show Details
Serving
1breast
Calories
416kcal
(21%)
Carbohydrates
1g
(0%)
Protein
48g
(96%)
Fat
23g
(35%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
14g
Trans Fat
0.04g
Cholesterol
145mg
(48%)
Sodium
562mg
(23%)
Potassium
857mg
(24%)
Fiber
0.4g
(2%)
Sugar
0.1g
(0%)
Vitamin A
157IU
(3%)
Vitamin C
3mg
(3%)
Calcium
26mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 416 kcal
% Daily Value*
| Serving | 1breast | |
| Calories | 416kcal | 21% |
| Carbohydrates | 1g | 0% |
| Protein | 48g | 96% |
| Fat | 23g | 35% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0.04g | 2% |
| Cholesterol | 145mg | 48% |
| Sodium | 562mg | 23% |
| Potassium | 857mg | 18% |
| Fiber | 0.4g | 2% |
| Sugar | 0.1g | 0% |
| Vitamin A | 157IU | 3% |
| Vitamin C | 3mg | 3% |
| Calcium | 26mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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