Perfect Pan-Seared Chicken Breast
Achieve perfectly golden-brown, juicy chicken breasts every time with this simple pan-searing technique, utilizing avocado oil's high smoke point for a flawless crust.
For 2 servings
Prepare Chicken: Pat the chicken breasts thoroughly dry with paper towels. Place them between two sheets of plastic wrap or in a large zip-top bag. Using a meat mallet or rolling pin, pound them to an even thickness of about 3/4 to 1 inch. This ensures even cooking.
Season Chicken: In a small bowl, combine kosher salt, black pepper, garlic powder, onion powder, and paprika. Sprinkle the seasoning generously and evenly over both sides of the pounded chicken breasts, pressing gently to adhere.
Heat Skillet: Place a heavy-bottomed skillet (cast iron or stainless steel works best) over medium-high heat. Add the avocado oil and heat until it shimmers and just begins to smoke lightly. This indicates it's hot enough for a good sear.
Sear First Side: Carefully place the seasoned chicken breasts into the hot skillet, smooth side down. Do not overcrowd the pan; cook in batches if necessary. Sear undisturbed for 4-6 minutes, until a deep golden-brown crust forms and the chicken easily releases from the pan.
Flip and Finish Cooking: Flip the chicken breasts. Reduce the heat slightly to medium. Continue to cook for another 5-7 minutes, or until the internal temperature reaches 165°F (74°C) when measured with an instant-read thermometer at the thickest part.
Rest the Chicken: Transfer the cooked chicken breasts to a clean cutting board. Tent loosely with aluminum foil and let them rest for 5-10 minutes. This allows the juices to redistribute, resulting in a more tender and moist chicken.
Slice and Serve: Slice the rested chicken breasts against the grain into desired portions. Garnish with fresh chopped parsley, if using, and serve immediately with your favorite sides.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always pat your chicken dry before seasoning and cooking. Excess moisture creates steam, which prevents a proper sear and golden-brown crust.
- 2Pounding the chicken to an even thickness (about 3/4 inch) is crucial for uniform cooking. Uneven chicken will result in some parts being overcooked and dry, while others are undercooked.
- 3Do not overcrowd the pan. If you're cooking more than two breasts, cook them in batches. Overcrowding lowers the pan's temperature and steams the chicken instead of searing it.
- 4Let the chicken rest! This step is non-negotiable for juicy results. Resting allows the muscle fibers to relax and reabsorb the juices, preventing them from running out when sliced.
Adapt it for your goals.
Herb Crusted
Mix dried herbs like thyme, rosemary, and oregano into your seasoning blend for an aromatic crust. You can also add a tablespoon of finely grated Parmesan cheese to the seasoning.
Spicy KickSpicy Kick
Add 1/4 to 1/2 teaspoon of cayenne pepper or chili powder to your seasoning mix for a noticeable spicy kick. A pinch of red pepper flakes can also be added to the oil while searing.
Pan SaucePan Sauce
After removing the chicken, deglaze the pan with 1/4 cup chicken broth, a splash of white wine, and a pat of butter. Simmer until slightly reduced, then pour over the sliced chicken.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of lean protein, essential for muscle repair, growth, and overall satiety, helping to manage weight and maintain energy levels.
Rich in Essential Nutrients
This dish provides important B vitamins (like B6 and B12) which are vital for energy metabolism and nervous system function, along with minerals such as phosphorus and selenium.
Heart-Healthy Fats from Avocado Oil
Avocado oil is rich in monounsaturated fats, particularly oleic acid, which is known for its heart-healthy benefits, including helping to lower bad cholesterol levels.
Frequently asked questions
Pounding the chicken to an even thickness ensures that all parts cook at the same rate. This prevents the thinner edges from drying out while the thicker parts are still cooking, resulting in uniformly tender and juicy chicken.
