Perfect Chicken Breast at home (According to Food Science)

Ingredients

• 2 pieces Boneless Skinless Chicken Breast (about 8 oz each, pounded to uniform thickness ~½ inch)
• 1 teaspoon Kosher Salt (evenly distributed on both sides)
• ½ teaspoon Black Pepper (freshly ground, optional)
• 2 tablespoons Olive Oil (for searing, high‑heat tolerant oil)
• ½ teaspoon Garlic Powder (optional flavor boost)
• ½ teaspoon Paprika (optional, adds color)

Instructions

1. Flatten the chicken

   Place each breast between two sheets of plastic wrap and pound with a meat mallet or rolling pin until the thickness is uniform, about ½ inch.

   Time: PT5M

2. Season

   Sprinkle both sides of each breast with kosher salt, black pepper, garlic powder, and paprika. Pat the seasoning into the meat.

   Time: PT2M

3. Preheat the skillet

   Add olive oil to the skillet and heat over medium‑high until the oil shimmers, about 375°F.

   Time: PT2M

   Temperature: 375°F

4. Sear first side

   Lay the breasts skin‑side down (if skin present) or presentation side down in the skillet. Cook without moving for 3‑4 minutes until golden brown.

   Time: PT4M

   Temperature: 375°F

5. Flip and sear other side

   Turn the breasts with tongs and sear the opposite side for another 3‑4 minutes.

   Time: PT4M

   Temperature: 375°F

6. Check internal temperature

   Insert the instant‑read thermometer into the thickest part. When it reads 155°F, hold for 45 seconds to achieve the USDA 7‑log bacterial reduction.

   Time: PT1M

   Temperature: 155°F

7. Rest

   Transfer the chicken to a plate and let rest for 2 minutes before slicing.

   Time: PT2M

8. Slice and serve

   Slice the breast against the grain and serve immediately. Optional: drizzle with pan juices or a quick white‑wine sauce.

   Time: PT1M

Nutrition Facts

Calories

240

Protein

45 g

Carbohydrates

0 g

Fat

5 g

Fiber

0 g