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Lilly’s Table

 
 
© Lillys-Table.com Photo of Seared Chicken
 

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

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

20 mins

Time
Estimate
20 mins

Icon Heart Healthy

Gluten
Free?
Yes

Spring

Typical
Season
Spring

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

Spring

Seared Chicken

 

Just prior to searing the chicken it is dipped in a little flour. Use brown-rice, whole wheat or even white flour to give it a lovely, nearly crispy crust.

Ingredients

  • 10 ounces chicken, breast, boneless, skinless
  • ½ teaspoon salt
  • ¼ teaspoon black pepper, or more to taste
  • ½ cup flour, whole wheat or rice flour
  • 1 tablespoon butter, unsalted, or olive oil

Serving Size: 2 People

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Preparation Instructions

Place the chicken breast between two pieces of plastic wrap or in a large ziploc-style plastic bag. Using a mallet or a small fry pan, gently pound it until it is an even thickness, about 1/2-1 inch thick.

Remove and season both sides with salt and pepper. Place the flour in a dish and dip the chicken on both sides. Shake off the excess flour.

Heat the butter or olive oil in a skillet over medium heat. Add the chicken and sear on one side for 3-5 minutes until it feels loose in the pan. Flip over and sear for 3-5 more minutes until golden.