Pan-seared Chicken Breast Pieces

with Pepper + Oregano

A basic recipe for how-to pan sear juicy tender chicken breast pieces.   Use this method to cook chicken breast pieces to add to any of our salads or vegetable dish or as a side protein serving.  There are 100’s of different ways to cook chicken breast pieces; this is my simple everyday method.   

  • Prep 5 mins
  • Cook Time 5-7 mins
  • Difficulty Low
  • Serving2 Chicken Breasts
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Iron

    Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.

    Foods high in Iron;
    Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
    Red meat, poultry, liver, fish, shellfish - sardines, 
    Eggs, Mushrooms, 
    Tofu, Black Beans, Chickpeas, Lentils, Beans
    Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
    Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
    Dried fruits apricots, raisins, molasses

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Protein

    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.

  • Amino Acids

Ingredients

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  • 2 Chicken Breasts - skinless
  • 1 tbsp olive oil - e.v
  • ½ - 1 tsp salt - sea or pink
  • 10-20 grinds black pepper
  • 1 tsp granulated garlic - optional
  • 2 tsp dried Oregano
  • ½ lemon juice - optional

Method

Pan-seared Skinless Chicken Breast Pieces

 

CUT chicken breast into even size + even thickness pieces 1 inch = 2.5 cm.  The size will determine cooking time.

 

ON the chopping board or in a separate bowl or plate, add olive oil + seasonings and turn chicken pieces to coat. Marinate for 30mins to overnight if using lemon juice or skip the lemon juice and cook immediately.

 

HEAT a well-seasoned skillet or non-stick frying pan until hot.   Hold your hand above to feel heat = hot but below smoke point.

 

ADD chicken pieces in an even layer.  COOK 2-3mins until golden.  Turn over using tongs. 

 

COOK  2-5 mins depending on size until cooked through.  You can partially cover with a lid at this stage to help keep the chicken really moist; it is up to you when the chicken is cooked through = white, not opaque.

 

REMOVE from heat into the serving dish and rest for a minute or 2 as the chicken will continue to cook.

 

SERVE atop your vegetable or warm salad dish.  Serve as a side for everything from tacos through to grain bowls. Cool in a glass dish for 20 mins and refrigerate covered for a cold salad. 

 

Recipe Ideas
Old Bay Spiced Chicken & Dirty Rice with Asparagus & Spinach

Tips + Suggestions

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.

 

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!

 

LEMON JUICE MARINATE add juice 1 lemon + olive oil to chicken breast pieces rest in the fridge for 30mins to overnight for extra tenderness and juiciness

 

ADD FLAVOURS use all sorts of different dry spices, rubs, blackening seasonings, curry blends as you like.

 

ONE-PAN DISH first, pan-sear chicken, then set aside on a plate. Cook the vegetable dish and add the chicken back in the end.