10-Minute Healthy Pan-Seared Chicken (Just 3-Ingredients!)


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Updated: / First Posted: 6 Comments

With just 3 simple ingredients and a 10-minute cooking time, this Healthy Pan-Seared Chicken is such a great weeknight dinner option. You can shred it or dice it, and pair the chicken with almost anything else your family likes. You definitely want to bookmark this recipe!

pan-seared-chicken-on-polka-dot-plate

Pan-Seared Chicken

This skillet chicken recipe is quick and easy—and it’s super moist and flavorful. All of that makes is a perfect healthy chicken recipe to make for your family. And it’s a great recipe to try with kids who aren’t huge fans of meat or poultry because it’s very soft and easy to chew.

You can serve it diced or shredded to suit a variety of different ages and chewing abilities.

This chicken recipe is so darn easy to make that it’s really one of my favorite ways to serve up lean protein to my family during the week. Slicing the garlic is all the prep work you need to do, in addition to opening the package of chicken of course!

What does “searing” mean again?

Searing is a cooking technique that means that the surface of the food is cooked at a higher temperature to form a browned crust. This locks in the moisture and adds a pleasant color. It’s a very simple cooking process that requires no special skills!

What kind of chicken is best in this recipe?

I like to use chicken tenders in this recipe since they are thin and cook really fast. The texture is also great for kids since they are very moist when cooked in a skillet. You could also do this with chicken thighs or chicken breasts, though you’ll want to increase the cooking time for each.

TIP: A good rule of thumb is to cook either of those thicker cuts until they are almost opaque before flipping them over. Then they’ll cook through quickly.

how-to-make-healthy-chicken-tenders-step-by-step

Ingredients You Need

To make this recipe you’ll need:

TIP: You can omit the garlic or use garlic powder if you prefer.

Step-by-Step Instructions

Here’s a look at the simple process involved in making this recipe. You only need chicken tenders, garlic, oil and salt to get started! Scroll down to find the full, detailed recipe.

  1. Warm the oil or butter in a large skillet.
  2. Add the chicken tenders. Top with the sliced garlic. Sprinkle with salt.
  3. Cover and cook.
  4. Flip over and cook until done.

TIP: You can omit the salt if sharing with a baby, then salt your own portion.

healthy pan-seared chicken on kids plates with green beans and bread

What type of pan is best for this recipe?

I prefer to use a nonstick skillet for this recipe, though you can use a stainless steel one or cast iron if you prefer. (If you have concerns about nonstick pans, this Parents story may help you worry less.)

Is pan-seared chicken healthy?

This chicken is a lean cut and is paired with olive oil and garlic, all of which are healthy ingredients to share with your family.

What goes well with this pan-seared chicken?

We like this chicken with simple sides like rice or another grain and sauteed or roasted veggies. It’s also great with cornbread or with toast. It’s very versatile since it’s fairly basic, so you can add many different carbohydrates and produce to your liking!

Can I shred this chicken?

This chicken is very moist so you can dice it or shred it for your child depending on what works best for them. You could even shred it to use in tacos or sandwiches or pasta!

chicken tenders, brown rice, and green beans in bowls

Best Tips for Success

  • Use chicken tenders for quick and even cooking.
  • Cover the pan before you flip the chicken to prevent it from drying out.
  • Add sliced garlic on the chicken for flavor. You can remove them before serving as desired.
  • Sprinkle with salt.
  • Serve with a dipping sauce such as ketchup, ranch, or salsa if desired.
  • Serve shredded or diced, according to what will work best for your child.
  • You may also like my Baked Chicken Tenders, Chicken Nuggets, and my Crispy Baked Fish Sticks.

I’d love to hear your feedback if you try this recipe so please comment below!

This post was first posted June 2019.

pan-seared-chicken-on-polka-dot-plate

Easy Pan-Seared Chicken

Amy Palanjian

Try these quick and easy chicken tenders for a kid-friendly weeknight protein paired with a grain and a veggie (or fruit!)

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Course Dinner

Cuisine American

Servings 4

Calories 192 kcal

Ingredients 

 

  • 2 tablespoons olive oil (or unsalted butter)
  • 1 pound chicken tenders
  • 1 garlic clove (peeled and sliced)
  • Salt

Instructions 

  • Warm the oil or butter in a large skillet over medium heat.

  • Add the chicken tenders and top with the sliced garlic. Sprinkle with salt.

  • Cover and cook for 4 minutes. Remove cover.

  • Flip over and cook for an additional 3-4 minutes uncovered. Cook until a meat thermometer registers 165 degrees F.

Notes

  • Use chicken tenders for quick and even cooking.
  • Cover the pan before you flip the chicken to prevent it from drying out.
  • Add sliced garlic on the chicken for flavor. You can remove them before serving as desired.
  • Sprinkle with salt.
  • Serve with a dipping sauce such as ketchup, ranch, or salsa if desired.
  • Serve shredded or diced, according to what will work best for your child.

Nutrition

Calories: 192kcalCarbohydrates: 1gProtein: 24gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 73mgSodium: 132mgPotassium: 423mgFiber: 1gSugar: 1gVitamin A: 34IUVitamin C: 2mgCalcium: 7mgIron: 1mg

Keyword healthy chicken tenders, homemade chicken tenders, pan seared chicken

 



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