An easy 30-minute recipe starting with a pan sear, then oven baked to finish it off this moist and tasty pan-seared oven roasted skinless boneless chicken breast. What more can you want in a weeknight recipe?
Editor’s Note: Originally Published August 28, 2011. Updated with re-edited photos and edited and expanded.
This is really how I cooked for many years. I would get home from work, and I was tired, but we want a good dinner. I spent 5-10 minutes of preparation time and usually finish in the oven as I’m unwinding and in another 15-20 minutes or so, dinner is made.
Faster than ordering pizza and so much better, healthier and if you’re cheap then cheaper. You must think ahead a little and have a main course in the fridge.
I have a freezer in the garage fridge for meat only. I might take out a couple of chicken breast, a pork tenderloin, and some sirloin and just let them thaw in the fridge for a few days and work my way through them.
My Rating
This is number one in the standard rotation. A very strong 4. It is a little plain to be a 5 rating.
Pro Tips: Recipe Notes for Pan Seared Oven Roasted Skinless Boneless Chicken Breasts
I makeup 7:2:1 seasoning and keep it on the stove top. Before I had that, I used a commercial mix or just add kosher salt, pepper and garlic powder. This is the same thing as the 7:2:1 but takes a couple of minutes to mix.
The Chicken
This should not be done with chicken that is still frozen. The outside will be over-cooked and chewy before you get the thickest part of the breast to the safe temperature of 165.
If you are doing more than one breast, try to use breasts of about the same sizes and thickness. If the breasts you are using vary in thickness, you should flatten the thicker one down a bit with a meat mallet or heavy pan.
The Maillard Reaction
One of the secrets of this recipe is searing. You get a nice Maillard reaction (the searing/browning) to add lots of flavors you get no other way.
A Maillard reaction is a reaction promoted by heat between proteins and carbohydrates. After several steps, it leads to browning and new flavors. It is different from caramelization since caramelization involves only carbohydrate.
Just sticking them in the oven will not get you there. Get them close to the final color you like during the searing before you move on the oven roasting step.
How long to cook chicken breasts?
There is only a little variability in this recipe, and most of it is related to the thickness of the chicken breasts and a bit by the amount you sear. A small breast may take a little as 10 minutes in the oven.
The most common size you will see anymore will take about 15 minutes in the oven after a nice medium searing. A large, thick breast will be 5 minutes or a little longer than the medium.
For safety, you must check the internal temperature of the thickest part of the breast and get to 165.
Also, be sure to let the chicken rest for 5 minutes before cutting to reabsorb the fluid in the meat from the cooking process.
Other Pan Seared Recipes
Learn one method for all these recipes.
Pan Seared Oven Roasted Strip Steak
Pan Seared Oven Roasted Filet Mignon
Pan Seared Oven Roasted Pork Chops
Pan Seared Oven Roasted Pork Tenderloin
First, preheat the oven to 375 convection (400 for a regular oven). Put an oven safe pan on a stove top over medium-high heat with a teaspoon of oil. I use a 10 inch cast iron skillet. Trim and pat dry the chicken
Sprinkle lightly with salt and pepper or 7:2:1 (see previous post). By now the oil should be hot.
Brown both sides for 3-4 minutes each.
Get them to almost the color you want when eating.
Transfer to oven. Bake for 15-20 minutes until internal temperature of 165. The thinner breast will be 15 minutes and thicker bigger ones about 20 minutes.
Let rest for 5 minutes before serving. Done in less than 30 minutes and you spent most of the time setting and unwinding. Not bad, not bad at all.
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If you enjoyed this recipe, the pleasure of a rating on the recipe card below is requested.
| Servings | Prep Time |
| 2 servings | 10 minutes |
| Cook Time |
| 20 minutes |
|
|
| An easy 30-minute recipe starting with a pan sear, then oven baked to finish it off this moist and tasty skinless boneless chicken breast. What more can you want in a weeknight recipe?
|
- 2 skinless boneless chicken breasts 8-10 oz each well timed
- 1 teaspoon extra virgin olive oil
- Salt and pepper to taste OR 7:2:1
- First, preheat oven to 375 convection or 400 conventional. Put an oven-safe pan on a stove top over medium-high heat with 1 teaspoon of oil. I use a 10 inch cast iron skillet. Trim and pat dry the chicken.
- Sprinkle with salt and pepper or 7:2:1 to taste. By now the oil should be hot.
- Brown both sides for 3-4 minutes each. Get them to almost the color you want when eating.
- Transfer to oven. Bake for 15-20 minutes until internal temperature of 165. The thinner breast will be 15 minutes and thicker bigger ones about 20 minutes. Let rest after cooking
Pro Tips:
- Do not try with frozen chicken.
- Sear in the pan to approximately the final color you want.
- Start searing with a preheated pan, not cold.
- First sear with the smooth side up, then flip, sear, then one final flip as it goes into the oven.
- The oven time can vary by size and thickness. Usually, 15-20 minutes but you must check for the final internal temperature of 165.
- Rest for 5 minutes after cooking before cutting.
________________________________
All nutritional information are estimates and may vary from your actual results. This is home cooking, and there are many variables. To taste ingredients such as salt will be my estimate of the average used.
If you like this recipe or find it useful, the pleasure of a nice 4 or 5 rating would be greatly appreciated. Rating is done by clicking on the stars above.
Originally published August 28, 2011
Related Posts:
Jaime
Best chicken I ever cooked! Thank you for another great recipe!
DrDan
Hi Jaime,
Welcome to the blog.
This is one of those recipes I did for years before the blog started and when I started reading blogs, I was very surprised, nobody else did it like this.
Glad you like it and thanks for the note.
Dan
Debra
Love those doggies! Makes me miss my Golden.
I’m thawing some chicken breasts right now to try this recipe. I’m betting it’ll be perfect. I use many of your recipes.
Here’s an off topic question concerning your iron skillet which looks perfectly seasoned.
I don’t use mine enough, and probably don’t clean them correctly, and they rust while stored in a bottom cabinet in my kitchen.
Any sage advice would be greatly appreciated.
DrDan
Hi Debra,
Molly and Lilly say thanks for the compliment. I just gave them extra ear scratches.
About the cast iron. I have had most of my cast iron for about 10 years and admit to pan abuse. But I have never had a speck of rust in all those years and they stay well seasoned. I store them on the lowest part of my lower cabinets. So that is not the secret I guess.
I wash them usually with just very hot water and a scrubbing pad. I do use soap if really needed. Then I dry with paper towel then spray with PAM lightly and rub it around with the paper towel that is a little moist from drying. Then I put them away but I always make sure the one I just used is on top to get rid of any moisture.
Nothing special about the pans. They are preseason Lodge from Amazon. Really cheap. I do have one from a my mother with is almost 100 yrs old and still perfect but I hate to touch it. I just look at it.
So I guess the secret is PAM.
I also put very expensive knives in the dishwasher since I don’t plan to hand them down to grandkids. I sharpen them if needed but really I’m a bad example.
Dan
DDT
Hello and good evening!
I found this recipe and followed the instructions completely without changing a thing and that chicken was fantastic.
Absolutely A+. Thank you!
I can’t believe I cooked this without screwing it up (I’m in the process of going from a terrible cook to a …less terrible cook).
Once again, thanks!
Paul
This is how my mom taught me to cook a chicken breast 45 years ago. Along with other techniques such as roasting, fricassee, etc. It is still one of my favorites. After searing, I but a little butter in the pan along with some thyme sprigs and a smashed garlic clove. It is always moist and delicious.
Jessica
Hi, Dan!
I do not have a cast iron skillet. Can I use a foil lined cookie sheet pan tray?
Thanks!
DrDan
For the oven part yes. For the stove top use a routine fry pan than.
Dan
Judy zJennedy
Can I use bone in chicken for this recipe?
DrDan
Hi Judy,
I assume you mean bone in skin on split chicken breasts. And no this is not a good recipe for that. Look at this https://www.101cookingfortwo.com/oven-baked-crispy-garlic-split-chicken/ instead.
Dan
Elisha
Made this tonight , but used my own seasoning. Turned out great, very juicy and great taste. I will be making this again.
DrDan
Hi Elisha,
It is the technique that is important in this recipe. Recipes are just “guidelines” anyways so always feel free to change seasoning to your taste.
Thanks for the note.
Dan
Monica Jones
This is my new, go-to way to cook chicken breasts when I want something tasty and quick with a side of veggies. I used the Keg seasoning from Costco – it was delicious and SO easy. Really glad I came across this recipe while googling “cast iron chicken breast” because I am so excited to try your other recipes – they look to be equal parts comfort food and straight forward with a nod to moderately healthy substitutes. Thanks Dr. Dan!
DrDan
Hi Monica,
This has been a standard for me for 30 plus years. I have done this hundreds of times and it is always good. When I started the blog as a hobby for the family recipes, I realized things like this were just not published out there.
Please have a look around and let me know if you have questions or comments. https://www.101cookingfortwo.com/category/101s-top-posts/ has my personal favorites and is a good place to start.
Thanks for the note.
Dan
yolanda
By far the absolute best chicken breast recipe I’ve ever used. The instructions were so simple and the chicken came out juicy, moist and tasty. This recipe is so simple that I’ve committed it to memory and it actually looks like I’m a good cook when I can put a couple of chicken breast on a the drop of a dime and have dinner ready in about 30minutes. This is a weekly staple on my home. Love, love, love this recipe and the 7:2:2 mix.
DrDan
Thanks Yolanda,
I do love simple recipes. I do the same technique with pork tenderloins, filets and strip steaks.
Thanks for the note.
Dan
Kristin
Seriously this recipe is great! Even my daughter who is SO picky ate this chicken. Thank you!! I’ve now made this 4 times so figured I’d better thank you 😊
DrDan
Thanks Kristin, this is one of my favorites.
Dan
Vnix
Perfect for a busy single. I only added my favorite smoked paprika to the 7:2:1.
Pam
Dr. Dan, I would SERIOUSLY give this recipe 10 🌟 of I could! In all of my 50 years of eating, I have never before had such a tender, juicy and flavorful chicken breast! It was fork-tender – no knife required! I used Tony Chachere’s Creole seasoning instead of the 7:2:1 mix, and the flavor was absolutely amazing! My husband and I plan to use the 7:2:1 mix for chicken Alfredo and chicken Caesar salads. We have decided that this is the ONLY way to make chicken breasts from now on. Our compliments to the Chef! 😋
DrDan
Aww shucks.
Thanks for the note and “10”
Dan
Kristin
This was so good! Even my super picky daughter ate it. Thanks for a new way to make chicken breasts!
Amy
This was really tasty! My daughter asked me to make it again. So easy….left overs are great on a sandwich or salad too. Didn’t use the seasoning blend….just used kosher salt and fresh ground pepper with a Penzey’s spice blend for chicken and ribs.
Sophia
This worked out perfectly for me. I had two chicken thighs and baked it for 12 minutes and then let it rest. Came out super tender and juicy!
Rose
Finally! I can make decent chicken. It took some trial and error to adapt this recipe since I prefer chicken tenderloins. I also sprinkle on paprika in addition to salt and garlic powder (I’m not a fan of pepper). I pan sear 2 fresh chicken tenderloins for a minute on each side, then throw them in the oven for about 6 minutes (double-checking that they’ve reached the correct internal temp) and YUM! Thanks!!!
Nancy
I used the thicker bigger sl bl chicken breasts 10 oz each. I took them out of refrigerator ~1 hour before cooking. I browned both sides on medium high electric cooktop for 3. minutes each in a cast iron skillet. I placed the skillet in.a 400 conventional oven for 12 minutes. I had inserted a digital remote cooking thermometer with a probe into the thickest part of one of the half breasts (right in the middle). The temperature reached 165 after 12 minutes. I let it rest 3 minutes loosely covered and the temperature rose to 170,
They were juicy and delicious.
Stovetop: medium high 3 minutes/side
Oven: 400 conventional. 12 minutes
Total cooking time 18 minutes
Christine
This is truly a great recipe for chicken breasts and now my favorite of all of my recipes for chicken breasts. So very moist and flavorful!
Sara
This was super yummy! Some of the best chicken I have ever made–it tasted like it was from a restaurant. The only change I made was adding a little onion powder. Husband loved it too. Thanks so much!
DrDan
Thanks for the note and have a great holiday
Dan
Genevieve
Just tried this tonight to serve with leftover Christmas side dishes, and I have to say your instructions were spot on. I forgot to check the smaller breast after 15 minutes so it was a little over cooked, but the larger one was done to perfection at 20 minutes. Both were so flavorful, yet their simplicity provided the perfect balance to the richer (translation: less healthy but quite tasty) holiday leftovers. This recipe is definitely a keeper, and the 7-2-1 mix will have a permanent…and prominent…place amongst my collection of oft-used spices.
And nothing says “yum” like flourless chocolate cake, so no doubt that will be on my agenda while I have time off this week.
DrDan
Thanks Genevieve,
I do love simple recipes and this one I have done hundreds of time. It was at least 3 times per month for many years.
The 7-2-2 is the most common seasoning used at our house.
And finally, you will love that cake.
Happy Holidays
Dan
Jonathan
165 degrees for the chicken is not good enough. It needs to be 180 degrees to kill any bacteria in the chicken.
DrDan
Nope, 165 for chicken. Please see https://www.foodsafety.gov/keep/charts/mintemp.html
I use 180 plus for texture when cooking thighs or drumsticks but 165 is still the safe internal temperature there also.
Working mom
I appreciated this recipe for the technique of searing then finishing in the oven. I never had much luck with oven baked chicken breasts before (always dry / overcooked). I used marinated breasts from Wegmans (lemon-garlic). After I seared them, I added a diced zucchini to the pan, sprinkled just the zucchini with a little olive oil, salt and pepper and threw the whole thing in the oven as you suggested. The result was delicious roasted zucchini and chicken in a one-pan meal. Added a baked sweet potato for a very easy and tasty dinner. Thanks again!
DrDan
Great. I still do this recipe frequently but occasionally add some extras.
Dan
Katee
I LOVEEEEEEE this simple recipe!!! It has become a staple in my house! So easy to make! My family loves how perfectly tender the chicken comes out and the seasoning makes it so yummy. I usually add some Italian spices, a sprig of fresh Rosemary and a spring of fresh thyme to it. Thank you for posting
Sparks
A shot of butter and a pat or two of butter in the hot pan while the chicken is resting on a tented plate will make a fast and tasty reduction to sauce the chicken or a little pasta or vegetable on the side.
DrDan
I do love butter and great idea to get all the flavor. I would make me eat my veggies.
Thanks for the note
Dan
Traci Wells
Can I put the seasoning mixture in a grinder to make is more convenient to use on other things also?
Vince
best recipe for chicken breasts. I have been cooking this daily. I use a cast iron when cooking for myself. When cooking these breasts for my family, I use a big stainless steel pan to cook more at the same time. Everyone loves it. My picky eater 6 year old son eats a whole breast to himself when prepared this way!!
Deni
BY FAR the best cast iron skillet recipe for chicken I have ever came across. I found this last night while I was in a rush to find a good recipe for a crispy juicy chicken breast without breading. This is now my new way of making chicken! Thank you very much for sharing this recipe with us!
DrDan
I do so love cast iron. Everybody should have some. I do the same method for pork tenderloins, country style boneless ribs, and steak. If you look around the site you will find those.
Thanks for the note
DrDan
Mom of 4
Hello,
I’m curious about to cover or not when in the oven. From pics it looks like that’s a no. And- I want to do about 8 chicken breasts. I have a large dutch oven. Would you do 4, (sear, flip, sear, flip, oven) at a time so the entire surface is touching the bottom? Or could I sear, flip, sear, flip 4 then 4, and then put all 8 in the oven? Covered? Not?
hah. thanks!!
DrDan
First uncovered.
The Dutch oven can only do 3-4 so I would have something like a rimmed baking sheet in the oven. Preheat the tray with the oven. Do the stovetop part on the first 4 and put in oven on tray and immediately do the other 4 and place in the oven. Keep track of the first in so they will be the first out and tent them to keep them hot while the others finish.
DrDan
Amanda
Ok I am not one to ever leave a comment (usually just lurk!) but between this and the filet recipe that is done similarly, my boyfriend and family think I am some extravagant chef! Ha! I have this bookmarked and use it at least once a week. So I wanted to say thank you for sharing! We love it! Xo!
DrDan
Thanks Amanda… you made my day. It reminds me why and what I’m doing.
Dan
Ashley
Making this now. I added some thyme and rosemary as well as searing the sides of the breasts along with the top and bottom. Wanted that nice golden color everywhere. I also had to add more olive oil. The 1t. cooked off too quickly and they were almost burning so I added the oil and good :) can’t wait to eat them. They’re in the oven now!
Windy
Can you give me some tips on what to cook a picky autistic 4 year old help
DrDan
OK… Give me the simple ones. I have many of these kids and they all are different so no stock answer. But I believe you should pick what the other kids like. My best suggestions come from what parents have shared in the comments. First the oven baked drumsticks ( https://www.101cookingfortwo.com/the-art-of-drummies-oven-baked-chicken/ ) always get high praise from parents. Second the chicken nuggets at https://www.101cookingfortwo.com/healthy-baked-chicken-nuggets/
The mac and cheese is alway a favorite but not so healthy. I’ll try the think of more.
Dan
Becky
Can I also roast this low and slow with gravy? How would you recommend I do this?
DrDan
Lean meat (like this chicken breast) should usually be quick. Fatty meat with lots of marbling like a pork butt is where low and slow should be used. If I were brazing this I would do it in chicken broth then make that into gravy.
DrDan
J
Great cooking method, I discovered it on your site a couple years ago and now I always use it to cook the chicken for my salad.
Debbie
Used this tonight with the exception of I replaced the chicken with wild turkey and it was AWESOME!! Can’t wait to try more of your recipes.
DrDan
I have never tied it with wild turkey… I had 6 of them as I left the driveway this morning. Maybe step on the gas instead of the brake tomorrow…
A similar technique should work well for almost any lean meat as long as you pay attention to internal final temperature. I have posts for pork tenderloin, boneless ribs and this one for chicken breasts.
Thanks for the note.
DrDan
Try to cook
I read thru this recipe sor searing the chicken, then I got to the part about the convector oven and I was like ohhh no! I only have a regular old stove. Chef Ramsay has me in the mood for searing and finishing off in the oven this week. However, I’ve got two huge breasts and wasn’t sure how long to do them, I’m going to give them extra time because they are large and I dont have convection. Love your site!
hunnydew
I just discovered your site. Thank you for sharing such delicious and easy recipes! I appreciate the fact that most of your recipes ingredients that everyone probably already have in their kitchen. I can make healthy meals for my family without spending all day in the kitchen.
Elizabeth
FINALLY a quick chicken that isn’t dry. My husband is extremely picky when it comes to poultry and he loves this. 6 stars!
DrDan
I still do this one over and over.
Thanks for the note and the rating.
DrDan
cathy
hello!! I have tried numerous times to print recipies but nothing prints.. am I missing something on this web page that I
need to do in order to print. thanks,cathy
DrDan
Hi Cathy, Sorry you’re having a problem. I checked the log and I think you’re using Internet Explorer. Try flushing the cashe by pressing Ctrl-Shift-Delete and then choose to delete the temporary internet files. That usually works. If not then next try right clicking on the print button and see if it will open in another window and then you should be able to print that with the print function.
The print function is Java script controlled by a “plug in” which means there is not much else I can do.
Hope that helps.
DrDan
Teddy Winston
Dr. Dan,
I’m an Opera Singer, who tours approximately 250 days out of the year. when and wherever possible, I always request a suite that has a kitchenette or at least a stove top… I’ve always been extremely paranoid about undercooking chicken breast, so the unfortunate flip side has been done, yet rubbery chicken… Until I tried your method, my chicken breasts were perfect!!! My suite did not come with an oven, so I modified your instructions ever so slightly, by cooking each breast 5 to 6 minutes on each side until golden brown, then letting them rest covered for 10 minutes. just before plating, I added a fine chop of fresh chives, and a light sprinkle of paprika. Then, in a separate saucepan, I brought to a boil some high end chicken stock, then added some store bought canned biscuits and made some very large dumplings! and by adding just a little cornstarch, wine and heavy cream to the stock, I created a velvety sauce, bringing it all together with thinly sliced organic carrots! A triumph! Thanks to you!!! You’ve helped me to conquer my fear of fowl and given me a new favorite thing.
Teddy Winston
DrDan
Hi Teddy,
Thanks so much for the note. It sounds wonderful and so very creative. I always say recipe are just guidelines not rules. I’m so glad it works for you.
DrDan
Art
How many times do you flip the breasts before sending to the oven and does it matter which side goes down first?
Love the recipe! Thanks.
DrDan
Sear – flip – sear – flip – oven. I like to start with “good side up” since that will be the final side up into the oven and will look the best. That is the smoother side. It does not really matter it just looks better to me.
DrDan
robert olsen
this is the real deal. i have been learning to cook beef, pork, and chicken in an iron skillet for about six years. this is the best way to cook a chicken breast period. le’ beau beau.
DrDan
I have some great pans but I seem to always reach for cast iron. So that $20 investment is good for life.
Thanks so much for the note, compliment and rating.
DrDan
Sherrie Bennett
Best way to cook them!
DrDan
Thanks for the note and rating.
DrDan
Sherrie Bennett
Absolutely perfect chicken breasts this way! Moist and delicious! Will be doing this way from now on!
Ayesha
This was SO quick and tasty. Just what I needed on a busy weekday night. I added a can of roasted tomatoes to it before popping it into the oven. Thanks!
DrDan
Sounds great. Thanks so much for the note and rating.
DrDan
Rebecca
I’d like to try this method, but I already have some chicken breasts that have been marinating for a while. Should I still heat the oil in the pan and do all the steps the same?
DrDan
I would use the same method but skip my seasoning.
DrDan
Mike Prescott
Looks and Sounds Tasty, I’m cooking it now. I substituted garlic powder instead of granulated garlic and I cut the amount in half as I saw on a substitution site. Is that ok? Also, do you let your chicken rest? Is so, how long? Thank You!!
DrDan
The garlic is to taste anyways… I live with the worlds greatest garlic fiend.
I try to let this one rest 4-5 minutes if the fiend will let me.
DrDan
Herve
I don’t have a convection oven. How would I modify the heat/cooking time to make this recipe in a regular oven?
DrDan
Generally for a regular oven, add 25 degrees. That should be correct here.
DrDan
Manila
This was absolutely fantastic. Quick and easy and extremely moist and tender. Thanks for the recipe – definitely one I will be doing often.
DrDan
You’re so welcome…
Thanks for the comment
DrDan
Matt
I’ve tried this twice and while very tasty, I can’t get it to be as brown — or crisp — as I want on the outside. Could it be that I’m not searing it at high enough temperature?
DrDan
Either a little hotter or a little longer. Get them close to the color you want before the oven. My 3-4 minutes per side gets a light brown. You may need to adjust oven time a little.
DrDan
melody
We love this recipe. Best chicken we have cooked. You have a great web site.
DrDan
Thanks for the note. It’s our standard chicken recipe.
DrDan
Dave
Can you pan sear a chicken breast that you have brined?
DrDan
Yep, it would be great… BUT do not add any salt during the cooking phase since you use salt during brining. So don’t use 7:2:1. Maybe a little pepper and garlic powder.
DrDan
valarie Andrew
How funny. I was reading through these comments to see if I could answer after brinning, thanks
Helene Fulton Jolley
I’m confused about the term “convention oven”. Do you mean conventional or convection oven?
Dan Mikesell
Bad, bad spell check…. convection and fixed
King
This is really the first time I’ve been able to make a good chicken breast. And I’m 49!
Thanks so much for doing this blog and sharing your knowledge.
09c1ba88-b4d7-11e1-9283-000bcdcb5194
This recipe is ABSOLUTELY AMAZING!!!! Love everything about the chicken!!!! Thanks for the post!!!
Chocolate Shavings
That chicken looks so tasty – perfect for a weeknight meal!
Chris
I like combination cooking techniques like that, it lets you take advantage of the strengths of both.
Kali
Since I was a teen I’ve been cooking and helping my mom in the kitchen, learning the temperatures everything needs to be at. As a college student I can cook pretty well, but I bought some chicken breast on sale, some were bigger than others. I happened to defrost a bigger one and knew I couldn’t cook t on the stove, found this and baked my chicken the rest of the way. So juicy and tender!
Inspired by eRecipeCards
Fast food indeed. Like you said, faster and really easier than that pizza… and I am indeed CHEAP. mid level restaurants (like pizza joints) have been really disappointing lately. I can do so much more with that money
Dave
Teresa
This sound perfect so I am going to cook it tonight. I would like to make a suggestion is it possible that you could post the Nutritional values of the meal. I recently started cooking for a Type 2 Diabetic and knowing this information is very important when planning our daily menus. I you can post it here perhaps you could email them too me. As I haven’t eating this yet, I’ll return to give the recipe rating.
DrDan
I don’t generally do nutrition analysis since there are usually a lot of variables. Here a skinless chicken breast can run 4 to 12 oz. So assuming 8 oz size breast well trimmed you will be about 2oo calories there, along with the oil about 22 calories and nothing for the seasoning. But again quit variable by weight and how well the chicken is trimmed.
Teresa
This recipe was awesome… a bug hit and so easy to make. We simple “loved it”.
Jbinfullerton@twc.com
Thank you!!! I’ve never been able to cook good chicken! This was easy and fantastic! Very juicy just enough flavor to pair with anything!