Pan-Roasted Chicken : From Dr. Preston Maring’s Kitchen | Kaiser Permanente
Video 3: Pan Roasting from Dr. Maring’s
Hi. Welcome to my kitchen.
Today we’re going to pan roast a chicken
breast, slice it thinly, and put it over an
herb salad. Pan roasting is a great way to
cook your lean proteins.
First, I’ve started my oven preheating to
about 400 degrees. I washed and dried the
chicken breast, I seasoned it with some salt
and pepper, and now I’m heating the skillet
so that it gets nice and hot. I’ll put some
water into this cast iron skillet, and if
the droplets evaporate in less than a second,
you know that the skillet is hot enough. So
I just turned up the heat a little bit there
just to get it a little bit hotter.
Then we’ll use a little bit of canola oil
in the skillet. There we go. And now we’re
going to take this chicken breast, and put
it in skin side down. Hear the sizzling? At
this point, we’re going to let the chicken
breast cook for about four minutes. While
our chicken breast is roasted on this first
side for four minutes, let’s see if it turns
over easily. Ahhh! Perfect! There we go. Nice
and easy, didn’t stick to the pan.
The chicken breast is cooked a couple of minutes
on this side. Let’s go ahead now and put
it in the oven. There we go! And now we’re
going to leave it in here, for anywhere from
10 minutes to 20 minutes, even 25 minutes.
It depends on how thick the piece of protein
you’re working with.
Now let’s put the herbs together that are
going to be the bed for our roasted chicken
breast. Here we got some fresh baby arugula
leaves. Cilantro will taste good in this,
coarsely chopped. Here we’ve got some fresh
flat leaf Italian parsley. Again, we can just
coarsely chop the parsley. Here’s some fresh
basil leaves. And over here, mint. This may
be a combination of herbs and vegetables that
you haven’t used before. Well, there’s
a new way to try everything. Take all these
and mix them together.
Just a little bit of dressing. Again, not
too much, and let’s toss it.
Now it’s time to take the chicken out of
the oven. It’s important with chicken of
course to make sure that it’s fully cooked.
One of the first things I do when I take a
pan out like this is I put a hot pad over
the handle just as a safety measure. It’s
really important for anyone else with you
in the kitchen to know that this is super
hot. Chicken ought to be cooked to 170 degrees.
If you take your chicken breast or a roasted
chicken out of the oven when it’s still
at about 160 degrees and you let it rest for
a while, it will continue to cook up to the
full temperature and it will be just right.
Let’s test it. Looks just right. I think
it’s time to cut it and put it on our salad.
Now we left the skin on to help keep it juicy
while it was cooking, but we’re not going
to eat the chicken skin. That’s got a lot
of the saturated fat in it. And here we’ve
got a nice roasted chicken breast. We’re
just going to take some thin slices to put
on this dish. Oh look at that! It is juicy,
tender. This is going to be really good.
Pan roasted chicken on top of an herb salad
with a good vinaigrette. If I can do this
in my kitchen, you can do this in your kitchen.
For today’s recipe and more like it, visit
my blog. And get cooking!