Pan Fried Garlic Chicken Breast
I love yogurt-based marinades for chicken, and this is one of my favorites.
What you will need
1 tsp (2 g) turmeric
1 tsp (2 g) smoked paprika
2 Tbsp (35 g) garlic, crushed
¼ tsp (1 g) salt
1/2 cup (140 g) greek yogurt
1 1/2 pound boneless skinless chicken breast fillets
olive oil as needed(Nutritional facts 115 calories, 2.59 g fat, 1.73 g carbohydrates, 20.15 g protein, 60 mg cholesterol, 108 mg sodium)
How to cook
Combine turmeric, paprika, crushed garlic, salt and yogurt. Mix well.
Not totally necessary, but it can help the marinade penetrate if you poke some holes in the chicken with a fork or a skewer.
Toss the chicken in the marinade. Make sure the chicken is coated thoroughly.
Toss the chicken in the fridge and let it marinate for at least 4 hours. You can let it marinate for longer if you like. The flavors will continue to intensify.
Warm some oil in a nonstick pan over medium-high heat. The oil should be shimmering before you begin frying the chicken.
Place the chicken in the pan. The oil is hot, so it's smart to drop the chicken away from you, so as not to splash hot oil on yourself. I cooked only 2 pieces at a time because I did not want to crowd the pan.
After about 7-10 minutes, when your chicken is well browned on the bottom, flip it to cook the opposite side.
Let the opposite side cook for another 7-10 minutes. The filets should feel firm to the tough when cooked through. You can slice into the thickest section and check for any pink to be sure. Or use a thermometer and shoot for 160ºF (75ºC).
Move the chicken breast to a cutting board and let it rest for 5 minutes before slicing.
Like with any meat, try to slice against the grain.
I served this on top of some garlic sesame kale salad. Makes for a great healthy lunch.
How to Crush Garlic
Basic cooking techniques. Using the side of your knife.