Pan Fried Garlic Chicken Breast
4 portions
35mI 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
1
Combine turmeric, paprika, crushed garlic, salt and yogurt. Mix well.
2
Not totally necessary, but it can help the marinade penetrate if you poke some holes in the chicken with a fork or a skewer.
3
Toss the chicken in the marinade. Make sure the chicken is coated thoroughly.
4
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.
5
Warm some oil in a nonstick pan over medium-high heat. The oil should be shimmering before you begin frying the chicken.
6
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.
7
After about 7-10 minutes, when your chicken is well browned on the bottom, flip it to cook the opposite side.
8
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).
9
Move the chicken breast to a cutting board and let it rest for 5 minutes before slicing.
10
Like with any meat, try to slice against the grain.
11
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.