How-to pan-roast a chicken breast, skin-on. Use this method to cook chicken breasts to add to our salads or vegetable dish or a side protein serving.
This is my simple everyday method: great when you have the oven on and roasting vegetables or just finished baking something fabulous.
Lemon juice or vinegar – both are acidic, will help to add flavour and will help to tenderise the chicken. Depending on where you live in the world, vinegar can be much more sustainable and affordable for marinades than lemon.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
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Pan Roast Chicken Breasts
PREHEAT OVEN 400F | 200C
ON the chopping board or plate, add olive oil + lemon juice ( if marinating) + seasonings and turn chicken pieces to coat well. You can marinate for 30mins to overnight or skip the lemon juice and cook immediately.
HEAT oven-proof skillet or frying pan. Add seasoned chicken breast skin-side down. Cook 4-5 min until skin is golden brown.
TURN Chicken Breasts – skin side up – place skillet in preheated oven or arrange in an oven-proof dish – adding lemon slices.
ROAST 7-15 mins depending on how thick your chicken breasts are until cooked through.
If an instant-read or skewer-style thermometer is your thing, insert it into the breast’s thickest part should read 165F | 75C.
REMOVE from the oven using a good oven glove and into the serving dish and rest covered for 10 min before slicing.
OPTIONAL – DEGLAZE the pan with wine or vermouth or water or a little soy sauce, depending on the flavour of the dish you are serving.
SLICE the chicken breasts at a diagonal. Add all the resting juices to the deglazed pan, bring to a boil, reduce and little. If you are using it for a cold salad, then cool completely whole and slice when you assemble it.
SERVE sliced chicken drizzle over chicken jus from pan add lemon slices to the plate if you used them. Serve alongside any vegetable or warm salad.
Salmonella is largely found in Raw Chicken and undercooked chicken. Cross-contamination with kitchen surfaces + equipment can cause illnesses; it is important to be vigilant when handling raw chicken. Use a dedicated raw meat chopping board. You can rinse chicken breasts in an empty sink after removing the packaging if you want. Pat them dry.
USE HERBS like thyme, oregano, rosemary.
SWAP vinegar for lemon juice – both are acidic & will help tenderise the chicken. Depending on where you live in the world, vinegar can be much more sustainable and affordable for marinades than lemon.
ADD LEMON slices to the pan before you put them in the oven.
To ME > ORGANIC PASTURE-RAISED means that the Chickens are raised on a small farm, and they go outside every day to graze. They are not kept in tiny cages or jammed in huge numbers in giant barns & are not injected with or feed growth hormones or chemicals.
To ME > Organic pasture-raised chicken costs more because it reflects the true cost of what it takes to thoughtfully raise and harvest chickens and honour the animal’s natural growth cycle.
I am a farmers daughter “Cheap Chicken” scares me because health, welfare, + the environment are compromised, and as far as taste goes well, that is deeply lacking. When you shop, cook & eat, you vote for what you care about with your $$ + fork!