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?
This is really how I cook more times than not. I get home from work, and I’m tired, but we want a good dinner. I spend 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. Have a main course in the fridge. I have a freezer on 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.
This is number one in the standard rotation. A very strong 4. It is a little plain to be a 5 rating.
I make up 7:2:1 seasoning and keep it on the stove top. Before have that, I used a commercial mix or just add 1 T of kosher salt, 1 t of pepper and 1/2 tsp of garlic powder. This is the same thing as the 7:2:1 but takes a couple of minutes to mix.
Recipe Notes for Pan Seared Oven Roasted Skinless Boneless Chicken Breasts
First, this should not be done on 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.
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. 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.
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.
First, turn on convection oven to preheat on 375 (400 for a regular oven). Put an oven safe pan on a stove top over medium-high heat with a tsp 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.
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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June 9, 2017