Pan-Fried Marinated Chicken Breast

5 from 2 votes

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

Cook Time15

Course: Chicken Breast, Main Dish, Poultry

Cuisine: American

Diet: Diabetic, Low Calorie

Servings: servings

Calories: 416kcal

Author: Adina

Equipment

Cast iron skillet or another frying pan, Note 1

Ingredients

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

Instructions

Tenderize chicken:

Pound: Place the chicken breasts on a cutting board. Cover them with plastic foil and pound them to an even thickness; the pieces should be about 1 -1 ½ inches/ 2 ½ - 3 ½ cm thick.
4 chicken breasts

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 marinate in the refrigerator for at least 2 hours and up to 12.
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 + ½ teaspoon red pepper flakes + ½ teaspoon fine sea salt + ⅛ teaspoon ground black pepper
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.
1 tablespoon canola
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.

Notes

Pan: 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.

Nutrition