July 2, 2020
Pan Seared Chicken Breasts
A quick and easy way to prepare chicken breast. Top with your favorite sauce.
Servings: 2
Calories: 289kcal
Ingredients
- 1 pound boneless skinless chicken breasts, pounded 1/4-inch thick
- salt and pepper to taste
- 1/2 tablespoon avocado oil
Instructions
- Pound the chicken to and even 1/4 inch thickness between two pieces of plastic wrap. I often use a rolling pin or large bottle in this task. Season with salt and pepper, to taste.
- Heat a large pan over medium-high heat and when hot, add the oil. When hot, lay chicken in the pan. Keep the chicken in a single layer and cook for 2-3 minutes per side. Place on a serving plate.
Nutrition Facts
Pan Seared Chicken Breasts
Amount per Serving
Calories
289
% Daily Value*
Fat
9
g
14
%
Saturated Fat
2
g
13
%
Cholesterol
145
mg
48
%
Sodium
263
mg
11
%
Potassium
839
mg
24
%
Protein
48
g
96
%
Vitamin A
68
IU
1
%
Vitamin C
3
mg
4
%
Calcium
11
mg
1
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
Goma Dare
This delicious Japanese sesame sauce comes together quickly and easily and is a great compliment to meats or vegetables.
Servings: 4
Calories: 90kcal
Ingredients
- 2 tablespoons tahini
- 1 tablespoon white miso paste
- 1 tablespoon mayonnaise
- 1 tablespoon gluten-free soy sauce or 2 tablespoons coconut aminos
- 2 teaspoons monk fruit powdered
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1/8 teaspoon hondashi
- 1 garlic clove minced
- water as needed
Instructions
- Whisk all ingredients together. Thin to desired consistency with water (I like to be able to drizzle it). Will keep for one week in the refrigerator.
Nutrition Facts
Goma Dare
Amount per Serving
Calories
90
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Cholesterol
1
mg
0
%
Sodium
435
mg
19
%
Potassium
53
mg
2
%
Carbohydrates
3
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
2
g
4
%
Vitamin C
1
mg
1
%
Calcium
11
mg
1
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
