Pan Seared Oven Roasted Chicken Breast

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?
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Servings: 2 servings
Calories: 220kcal
Author: Dan Mikesell AKA DrDan

Ingredients

  • 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

Instructions

  • 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

Notes

Pro Tips:

  1. Do not try with frozen chicken.
  2. Sear in the pan to approximately the final color you want.
  3. Start searing with a preheated pan, not cold.
  4. First sear with the smooth side up, then flip, sear, then one final flip as it goes into the oven.
  5. The oven time can vary by size and thickness. Usually, 15-20 minutes but you must check for the final internal temperature of 165.
  6. Rest for 5 minutes after cooking before cutting.
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Nutrition

Calories: 220kcal | Protein: 48g | Fat: 4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 140mg | Sodium: 710mg