5 from 3 votes
Pan-Seared Chicken Breast
Tender, flavorful Pan-Seared Chicken Breasts make dinnertime quick and delicious!
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
4
servings
Calories:
161 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 boneless skinless chicken breasts (about 1 pound total)
- 1/2 to 1 teaspoon salt coarse
- 1/4 teaspoon garlic powder
- black pepper to taste
- 1 tablespoon olive oil
Instructions
- Pound the chicken breasts to an even 1-inch thickness using a meat mallet or rolling pin. This ensures even cooking.
- Season both sides of the chicken breasts with coarse salt, garlic powder, and black pepper to taste.
- Heat the olive oil in a large skillet over medium-high heat until hot but not smoking.
- Place the chicken in the skillet and cook for 4–5 minutes on one side without moving it, to get a good sear.
- Flip the chicken breasts over and cook for an additional 4–5 minutes, or until the internal temperature reaches 165˚F.
Cup of Yum
Nutrition Information
Calories
161kcal
(8%)
Carbohydrates
0.1g
(0%)
Protein
14g
(28%)
Fat
11g
(17%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
6g
(30%)
Cholesterol
44mg
(15%)
Sodium
340mg
(14%)
Potassium
270mg
(6%)
Fiber
0.02g
(0%)
Sugar
0.01g
(0%)
Vitamin C
0.003mg
(0%)
Calcium
6mg
(1%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 161
% Daily Value*
| Calories | 161kcal | 8% |
| Carbohydrates | 0.1g | 0% |
| Protein | 14g | 28% |
| Fat | 11g | 17% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 44mg | 15% |
| Sodium | 340mg | 14% |
| Potassium | 270mg | 6% |
| Fiber | 0.02g | 0% |
| Sugar | 0.01g | 0% |
| Vitamin C | 0.003mg | 0% |
| Calcium | 6mg | 1% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.