Perfect Pan-Grilled Chicken Breast Recipe for Salads

Instructions

1. 01

   Tenderize the Chicken: Place the chicken on a cutting board lined with plastic wrap and cover it with another sheet or use a resealable bag. Pound the chicken to an even thickness, about 1/2 inch, starting with the flat side of a meat mallet for consistency and switching to the textured side to tenderize further. A heavy object like a rolling pin works too. Pat the tenderized chicken dry with paper towels to remove excess moisture and ensure proper browning.

2. 02

   Season Generously: Sprinkle both sides of the chicken evenly with salt, pepper, garlic powder and oregano. Press the seasonings into the surface to help them adhere and enhance the flavor.

3. 03

   Preheat the Pan: Heat a grill pan (or skillet) over medium-high heat and add avocado oil. Spread the oil evenly across the pan and heat until it shimmers but doesn't smoke.

4. 04

   Cook the Chicken: Add the chicken breasts to the hot pan and cook for 5-6 minutes on the first side without moving them to develop char marks (if using a grill pan). Flip and cook for another 5-6 minutes, or until the internal temperature reaches 165°F (74°C).

5. 05

   Optional Oven Finish: For thicker breasts or to reduce smoke, sear the chicken for 2-3 minutes per side to create grill marks. Transfer to a preheated oven at 400°F (200°C) and bake for 10-15 minutes, or until fully cooked.

6. 06

   Rest the Chicken: Remove the chicken from the pan or oven and let it rest for 5 minutes. This step allows the juices to redistribute, resulting in tender, flavorful meat.

7. 07

   Slice and Serve: Slice the chicken into strips or cubes, depending on your salad needs.