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Lilly’s Table

 
 
© Lillys-Table.com Photo of Pan Grilled/Seared Chicken
 

Tags: Nut Free Low-Glycemic Gluten-Free Dairy Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

25 mins

Time
Estimate
25 mins

Icon Heart Healthy

Gluten
Free?
Yes

Winter

Typical
Season
Winter

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Winter

Pan Grilled/Seared Chicken

 

Use a grill pan for the lovely charred marks or follow this same method in a skillet. Either way the cook time is similar and flipping occurs when the chicken is easily loosened from the pan.

Ingredients

  • 10 ounces chicken, breasts or thighs
  • 1 teaspoon olive oil
  • 2 pinches salt, or more if needed
  • 1 pinch black pepper, more if desired

Serving Size: 2 People

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Preparation Instructions

Pound the chicken into a slightly even piece, not too thin, just even.

Heat your grill pan or skillet over medium-high heat.

Rub each side of the chicken with olive oil. Season each side with salt and pepper.

Lay down onto the grills or in the skillet. Reduce the temperature to medium.

Sear on one side for 5-8 minutes until the chicken is slightly darkened and is easy to jiggle and lift from the pan. Flip over and continue to cook on the other side until it is golden and cooked through.

To check if it is done:
Press into the chicken, it will feel firm to the touch, but not quite hard.
Or…
Make a small slit into the center most part of the chicken, it will no longer show any pink coloring.