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Lilly’s Table

 
 
Roasted Strawberry Salad
© 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

from Roasted Strawberry Chicken Salad, the Week of April 30, 2017.
View the next recipe for this meal.

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.