Pan Seared Chicken Breast (Stove Top)

Ingredients

• 2 mediumboneless, skinless chicken breasts
• 1 teaspoonkosher salt
• ½ teaspoonground black pepper
• to tastespices, such as Italian seasoning, garlic powder or paprika
• a few drizzles for seasoning; 2 tablespoons for the panolive oil

Instructions

1. 1

   Even the chicken

   Pat the chicken breasts dry. Cover them with plastic wrap and use a meat mallet or tenderiser to pound them to an even thickness of about 1.9 cm.

2. 2

   Season both sides

   Drizzle the chicken with a little oil, then season both sides with the kosher salt and pepper. The recipe uses ½ teaspoon of salt and about ¼ teaspoon of freshly ground black pepper per breast. Add garlic powder, Italian seasoning, paprika or other spices if desired.

3. 3

   Rest if desired

   For more flavour, leave the seasoned chicken to sit for 15 minutes before cooking. This step is optional.

4. 4

   Sear in the pan

   Heat 2 tablespoons of olive oil in a large non-stick frying pan over medium heat. Once hot, add the chicken and cook for about 5–7 minutes per side, leaving it undisturbed on each side for a better golden crust. Cook until the centre reaches 74°C.

5. 5

   Rest before serving

   Remove the chicken from the pan and leave it to rest for 5–10 minutes before serving. Cover loosely with foil to keep it warm, if desired.

What is pan-seared chicken breast?

This is a simple American-style way to cook boneless, skinless chicken on the hob: season it, brown it in a frying pan and serve it whole or sliced. The method is straightforward, but chicken breast can dry out if it is uneven or cooked for too long.

Evening the thickness helps the meat cook at a steadier rate, while leaving it undisturbed in the pan encourages a browned surface.

Nutrition and macros by portion

The nutrition label shows one serving as written: 130 calories, 24g protein, 0g carbs, 3g fat.

The chicken provides most of the protein, while the olive oil supplies most of the fat; the recipe has very little carbohydrate. Balance the plate with vegetables and a serving of potatoes, rice or another carbohydrate-rich side.

Seasoning the chicken

Salt and pepper: the recipe seasons both sides, with about ½ teaspoon of salt and ¼ teaspoon of pepper per breast. The ingredient list gives the overall salt and pepper amounts for two medium breasts.

Extra spices: garlic powder, Italian seasoning and paprika are suggested options. Choose one or combine them to suit the meal you plan to serve.

Getting an even cook

Pounding: cover the breasts before using a meat mallet or tenderiser, and aim for an even thickness of about 1.9 cm. This makes it easier for the thicker parts to cook through without overcooking the thinner ends.

Dry surface: pat the chicken before seasoning. Removing surface moisture helps it brown in the pan rather than release water and steam.

Building a golden crust

Hot pan: warm the olive oil over medium heat before adding the chicken. The pan should be ready to sear, but the recipe does not call for high heat.

Hands off: cook each side for about 5–7 minutes without moving the chicken around. Check that the centre reaches 74°C, as timing can vary with the size and thickness of the breasts.

Resting and serving

Resting: leave the cooked chicken for 5–10 minutes before slicing or serving. This gives the juices time to settle, and loose foil can help keep the meat warm.

Pairings: serve it with vegetables, salad, potatoes or rice for a fuller plate. Spoon any pan juices over the chicken if you want to keep the serving simple.

Planning the timing

The stated total time is 20 minutes, but the optional 15-minute pre-cooking rest and the final 5–10-minute rest add time if you use both. You can skip the first rest when you need to get the meal on the table sooner.

Pound and season the chicken before heating the pan so it is ready to cook as soon as the oil is hot.

Recipe notes & tips

• Pat the chicken thoroughly dry before adding the seasoning.
• Pound the breasts to an even thickness so they cook more evenly.
• Let the pan heat before adding the chicken.
• Leave each breast undisturbed while it cooks on each side to help it brown.
• Check the thickest part with a food thermometer and cook to 74°C.
• Rest the chicken for 5–10 minutes before slicing.

Variations

• Garlic seasoning: add garlic powder to the salt and pepper before cooking.
• Italian herbs: season with Italian seasoning for a savoury, herb-forward flavour.
• Paprika: add paprika for a warm, earthy note.
• Mixed spices: combine garlic powder, Italian seasoning and paprika to taste.
• Simple plate: slice the rested chicken and serve it over salad or alongside vegetables.

Common mistakes to avoid

• Uneven thickness: pound the breasts to about 1.9 cm so the centres and edges cook at a similar pace.
• Wet chicken: pat it dry before seasoning to encourage browning.
• Moving it too soon: leave the chicken undisturbed on each side so it can form a golden crust.
• Guessing doneness: check the thickest part and cook until it reaches 74°C.
• Skipping the rest: wait 5–10 minutes after cooking before serving to help the chicken stay juicy.

How to store

Refrigerate leftover chicken in a covered container and use within 3–4 days. Reheat gently in a frying pan or microwave until hot throughout; avoid prolonged heating, which can dry it out.

Frequently asked questions