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In the kitchen with Kelley: Pan-seared oven-roasted chicken breasts
I am not a big fan of chicken breasts. Thighs, legs and wings I could eat every day. But rarely do I choose chicken breasts — especially boneless, skinless breasts — because, to me, they are often dry and flavorless. Then I discovered this recipe, which I cooked in my cast iron skillet. It’s so basic and simple, but so good, that I immediately added it to our rotation.
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Boneless, skinless chicken breasts are a great source of relatively low-fat protein. Protein are fundamental to the very structure of our bodies. Proteins help our cells, organs, muscles, connective tissue and bones hold together as the key body parts they are.
So break out your favorite skillet and get cooking!
Pan-seared oven-roasted chicken breasts
Author: Kelley Martin
Prep time:
Cook time:
Total time:
Ingredients
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 tablespoons sea salt
- 2 teaspoons pepper
- 1 teaspoon garlic powder
Instructions
- Preheat oven to 375 degrees F.
- Place an ovenproof skillet on the stovetop and add oil. Preheat to medium high.
- In a large zipper-close bag or a bowl with a lid, put the sea salt, pepper and garlic powder and gently stir to mix.
- Add the chicken to the bag or bowl, close and shake to cover the chicken with the seasoning mixture. By this point, the oil in the skillet should be hot.
- Put chicken in the skillet and brown for 3-4 minutes per side.
- Transfer the skillet to the oven and bake for 15-20 minutes, depending on the thickness of the chicken breasts.
- Remove from the oven and let the chicken sit for 5 minutes before serving.
Nutrition Information
Serving size: 4 Calories: 175 Fat: 7.5g Saturated fat: 2.0g Unsaturated fat: 5.5g Carbohydrates: 1.2g Sugar: 0.2g Sodium: 3.5g Fiber: 0.3g Protein: 25.2g Cholesterol: 65mg
By Kelley Martin
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