Pan-Fried Marinated Chicken Breast
This pan-fried marinated chicken breast recipe is perfect for any occasion. You can marinate the chicken in advance and pan-sear it in a matter of minutes.
Prep Time10 minutes mins
Cook Time15 minutes mins
Course: Chicken Breast, Main Dish, Poultry
Cuisine: American
Diet: Diabetic, Low Calorie
Servings: 4
Calories: 416kcal
- 4 chicken breasts boneless, skinless about 7 oz/ 200 g, Note 2
- 1 tablespoon canola or vegetable oil, Note 3
Marinade:
- ¼ cup olive oil
- 1 tablespoon red or white wine vinegar
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried parsley
- 2 garlic cloves grated
- ½ teaspoon red pepper flakes
- ½ teaspoon fine sea salt or Kosher
- ⅛ teaspoon ground black pepper
Marinate chicken breasts:
Bag: Place the chicken breasts and all the marinade ingredients in a gallon Ziploc bag. Seal the bag and squeeze out the excess air. Place the bag in a bowl or baking dish. Let the chicken marinade in the refrigerator for at least 2 hours and up to 12.
Container: Alternatively, marinate the chicken in a glass container, ensuring all the pieces are covered in marinade. Turn the chicken in the marinade once or twice during the marinating time.
Pan-fry chicken breasts:
Heat 1 tablespoon canola or vegetable oil in a large pan (Note 6). Lift the chicken pieces from the marinade using tongs and shake them gently to remove the excess. Pan-fry the breasts for 5 minutes on medium heat without moving. Check gently if you can release them from the pan easily; if not, cook them for another minute or so. Flip and cook for another 5 minutes. If the outside of the chicken seems to be getting too dark, lower the heat.
Flip again and continue cooking until the chicken is cooked; a couple more minutes. The internal temperature should be 165°F/ 74°C.
Rest the chicken loosely covered with aluminum foil for a few minutes before serving.
- If using a stainless-steel pan, add one extra tablespoon of canola oil when flipping the chicken.
- If using thin-cut chicken slices, cook the slices for 3-4 minutes per side on medium-high.
- Use an oil with a high smoking point.
Serving: 1breast | Calories: 416kcal | Carbohydrates: 1g | Protein: 48g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.04g | Cholesterol: 145mg | Sodium: 562mg | Potassium: 857mg | Fiber: 0.4g | Sugar: 0.1g | Vitamin A: 157IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 1mg