Lean Perfectly Pan-Seared Chicken Breast

Lean Perfectly Pan-Seared Chicken Breast

Olive Oil & Nourish + Nest Cove House Seasoning
≈180 Calories Per Fillet

Serving Size

  • 1 filleted chicken breast (~6 oz cooked)

  • Makes 3 servings

Ingredients (3 Breasts)

  • 3 boneless, skinless chicken breasts, 7–7.5 oz each raw (≈6 oz cooked per breast)

  • 1½ tsp olive oil total (~½ tsp per breast)

  • 4½ tsp Nourish + Nest Cove House Seasoning (~1½ tsp per breast)

  • ¼ cup water or low-sodium broth (for steam finish)

Instructions

  1. Prep the Chicken

    • Pat raw fillets completely dry with paper towels.

    • Fillet to an even thickness of ¾–1 inch for uniform cooking.

  2. Season Generously

    • Sprinkle 1½ tsp Nourish + Nest Cove House Seasoning on each fillet.

    • Press gently so seasoning adheres.

  3. Heat the Pan

    • Use a nonstick or well-seasoned cast-iron skillet.

    • Heat over medium-high heat.

    • Add 1½ tsp olive oil total, spreading with a brush or paper towel to coat the pan lightly.

  4. Sear the Chicken

    • Place fillets in a single layer.

    • Cook 4–5 minutes without moving until golden brown.

  5. Flip + Steam Finish

    • Flip fillets.

    • Reduce heat to medium.

    • Add ¼ cup water or broth, cover loosely, and cook 2–3 minutes until the internal temperature reaches 165°F (74°C).

  6. Rest

    • Remove from pan and rest 3–5 minutes.

    • This locks in juices and keeps the breast tender.

Calories Per Serving (1 Fillet)

  • Chicken breast (7–7.5 oz raw → 6 oz cooked): ≈170 cal

  • Olive oil (½ tsp): ≈20 cal

  • Nourish + Nest Cove House Seasoning (1½ tsp × 4 cal): ≈6 cal

✅ Total: ~180–196 calories per fillet

Rashad’s Notes

  • Selecting 7–7.5 oz raw breasts ensures 6 oz cooked portions, perfect for tracking calories.

  • Minimal olive oil preserves texture while keeping calories low.

  • Steam finish ensures the fillet stays juicy without added fat.

  • Works beautifully for meal prep, salads, grain bowls, or wraps.

Chicken Pack to Buy

  • Total raw weight needed: ≈22.5 oz (about 1 lb 6.5 oz)

  • Store tip: Buy a pack labeled 1.5 lbs or slightly larger, then select or separate 3 breasts around 7–7.5 oz each raw.

  • Make sure each breast is boneless, skinless, and filleted evenly ~¾–1 inch thick for consistent cooking.

Rashad TerryComment