Parents, you’ve got questions, we’ve got answers.

Or just as likely, we’ve got questions and you’ve got answers.

Challenge: Healthy Swaps

Perfect Seared Chicken Every Time

1
Vote up!
Share on Facebook Share on Twitter Email this article

702a998b5fc4941ec62a7973e2c3648e252874db.jpg
Simple how-to is all it takes to create a perfect dish every time.

Perfect Seared Chicken Every Time

  • Servings: 1
  • Prep Time: 20 min
  • Cooking Time: 4 min

Ingredients

  • 1 large chicken breast
  • Olive oil as needed for coating chicken
  • Sea salt as desired
  • Pepper as desired
  • Cast Iron Pan

Preparation

  1. Preheat large cast-iron pan to medium high
  2. Take the chicken from refrigerator 1/2 hour before cooking. Butterfly chicken.
  3. Chicken breast will have a thick side. Pound the thick side a few times with a mallet.
  4. Coat room temperature chicken with olive oil. Not the pan.
  5. Sprinkle chicken on one side with salt and pepper from up high.
  6. Put the chicken into hot pan seasoned side down.
  7. Salt and pepper the chicken again on side facing up
  8. Let chicken sear 2 - 3 minutes. Make sure you don't move the chicken
  9. When the edges of chicken look opaque, It's time to turn. Do not overcook.
  10. Turn chicken and cook 2 - 3 more minutes depending on stove tops
  11. Temperature should be at 165 degrees
  12. Remove from pan and allow to rest for 6 to 8 minutes
  13. Slice chicken against the grain. This is key.

Recipe Tags

4244ad654bf0de14cd9cd43ca997b36d087b0f21.jpg


Mama's How-to

1. Remove all proteins from refrigerator at least 1/2 hour before cooking. Cold chicken won't sear.

2. Dry the chicken with a paper towel before searing. Chicken needs to be dry to get a great sear.

3. Chicken breast will have a thicker edge on one side. Pound the chicken a few times with a mallet to make even. Not thin, just even.

4. Vegetable oil works great too

5. Season like a pro: Pinch sea salt with fingertips. Hold your hand 10 inches above food allowing an even coat.

6. Always slice against the grain

7. Opaque (white) edges are the best way to tell when it is time to turn chicken. All stove tops vary. Don't overcook.


"Happy Food To Eat"

With, love

Mama G

08de9bb39eb074b5f71a578c5e65dec821baaf9a.jpg




This post comes from the TODAY Food Club community, where anyone can write posts, ask questions and share advice. Learn more and join us!