This recipe turns a single chicken breast into a satisfying, protein-packed meal for one, with a simple pan-searing technique that keeps the meat juicy and flavorful. It’s perfect for a quick weeknight dinner or meal prep, and the method works with any seasoning you like. The key is a hot pan, a brief rest, and a simple pan sauce that makes the most of the browned bits.
Ingredients
- 1 boneless, skinless chicken breast (about 6 oz / 170 g)
- 1 tbsp (15 ml) olive oil, divided
- Salt and freshly ground black pepper, to taste
- 1/4 tsp garlic powder (optional)
- 2 tbsp (30 ml) chicken broth or water
- 1 tbsp (15 g) unsalted butter
- 1 tsp (5 ml) lemon juice (optional)
- 1 tbsp (4 g) chopped fresh parsley (optional, for garnish)
Instructions
- Pat the chicken breast dry with paper towels. If it’s thicker than 1 inch (2.5 cm) at the thickest part, place it between two sheets of plastic wrap and gently pound to an even thickness. Season both sides generously with salt, pepper, and garlic powder if using.
- Heat 1/2 tbsp (7 ml) of the olive oil in a medium skillet (preferably cast iron or stainless steel) over medium-high heat until it shimmers.
- Carefully place the chicken in the skillet. Cook without moving it for 5-6 minutes, until the bottom is golden brown and the chicken releases easily from the pan.
- Flip the chicken. Reduce the heat to medium, add the remaining 1/2 tbsp (7 ml) olive oil, and continue cooking for 5-7 minutes, until the internal temperature reaches 165°F (74°C) as measured with a food thermometer (USDA FSIS safe minimum for poultry). Transfer the chicken to a plate and let it rest for 5 minutes.
- While the chicken rests, make the pan sauce. Return the skillet to medium heat and add the chicken broth, scraping up the browned bits with a wooden spoon. Simmer for 1 minute.
- Remove the skillet from heat and whisk in the butter until melted and the sauce is glossy. Stir in the lemon juice if using.
- Slice the rested chicken against the grain, spoon the pan sauce over it, and garnish with parsley if desired.
Tips
- Pound for even thickness: An uneven breast cooks unevenly – the thin part dries out while the thick part is still raw. Pounding to about 1/2 inch (1.25 cm) ensures quick, even cooking.
- Don’t overcrowd the pan: If you’re doubling the recipe, use a larger skillet or cook in two batches. Overcrowding steams the chicken instead of searing it.
- Use a thermometer: Rely on a food thermometer, not the color of the juices or cooking time, to determine doneness. This is the only way to guarantee a safe and juicy result.
- Rest before slicing: Resting allows the juices to redistribute throughout the meat. Slicing too early will cause them to run out, leaving the chicken dry.
Serving Suggestions
This chicken breast is incredibly versatile. Serve it alongside steamed rice and roasted broccoli for a classic balanced plate, or slice it over a fresh green salad with cherry tomatoes and cucumber for a lighter meal. It also works well in a wrap with lettuce, tomato, and a dollop of tzatziki, or paired with mashed potatoes and green beans for comfort food.
Variations
- Herb Butter: Add 1/2 tsp of dried thyme, rosemary, or oregano to the butter in the pan sauce.
- Spicy: Season the chicken with 1/4 tsp of smoked paprika and a pinch of cayenne pepper along with the salt and pepper.
- Creamy: After making the pan sauce, stir in 2 tbsp (30 ml) of heavy cream and simmer for 1-2 minutes until slightly thickened.
- Balsamic: Replace the chicken broth with 1 tbsp (15 ml) balsamic vinegar and 1 tbsp (15 ml) water for a tangy glaze.
Storage and Reheating
Refrigerate any leftover chicken in an airtight container within 2 hours of cooking. It will keep for 3-4 days. To reheat, slice the chicken and warm it gently in a skillet over medium-low heat with a splash of broth or water, or microwave in 30-second intervals until heated through to 165°F (74°C). Avoid overcooking, as it will dry out. The cooked chicken can also be frozen for up to 3 months; thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
How much protein is in one chicken breast? A 6 oz (170 g) boneless, skinless chicken breast contains roughly 50 grams of protein, though the exact amount varies slightly with size and cooking method. This recipe is designed to maximize that protein in a single serving.
Why is my chicken breast always dry? The most common causes are overcooking and not resting. Use a meat thermometer to pull the chicken at 165°F (74°C), and let it rest for at least 5 minutes. Also, pounding to an even thickness helps prevent the thin part from drying out.
Can I use chicken thighs instead? Yes, you can substitute boneless, skinless thighs. They have a higher fat content, so they are more forgiving and stay moist even if slightly overcooked. Cook them to the same safe minimum internal temperature of 165°F (74°C).
Can I marinate the chicken before cooking? Absolutely. Marinate for 30 minutes to 2 hours in the refrigerator for extra flavor. If you do, pat the chicken dry before searing to get a good golden crust.
What if I don’t have a cast iron skillet? Any heavy-bottomed skillet, such as stainless steel or non-stick, will work. Just adjust the heat as needed to prevent burning. Non-stick may require slightly less oil.
Can I use this recipe for meal prep? Yes. Cook the chicken as directed, let it cool completely, and store it in the refrigerator. It can be sliced and added to salads, wraps, or grain bowls throughout the week.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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