Chicken Breast Fillets
Ingredients
Chicken
Cooking Instructions
A skinless chicken breast is right in the middle – not a tiny fillet, not a huge one – so it needs gentle heat and a good rest or it goes dry fast.
Thaw
Pan-seared (juiciest)
Even it out. Put breast between baking paper, tap the thick end lightly with a rolling pin until it's about 2 cm even. No need to flatten completely.
Optional quick brine. 15 minutes in 300ml water + 1 tbsp salt + 1 tsp sugar. Pat very dry. Skip if in a hurry, just salt well.
Season. Salt, pepper, light oil rub. Paprika or garlic powder if you like.
Heat. Medium pan, not high. Add 1 tbsp oil, heat until shimmering.
Cook. Lay breast down.
4 minutes first side, don't move it
Flip, 3-4 minutes second side
Check. Thickest part should be 73-74°C. Juices run clear, meat opaque white all through. No pink. If you don't have a probe, cut the thickest part – it should be just white, not translucent.
Rest. 5 minutes on a board, loosely covered. This keeps it juicy.
Total time: 8-9 minutes.
Tip: add a knob of butter and a squeeze of lemon in the last minute and baste.
30-second lemon garlic pan sauce (for 1 breast)
You need:
pan with the browned bits from the chicken
1 small garlic clove, finely grated
60ml chicken stock (or water + ¼ cube)
squeeze of lemon (about 1 tbsp)
1 tsp Dijon mustard
15g cold butter, diced
pinch salt and pepper
optional: chopped parsley
Method:
Keep pan on medium heat after you lift the chicken out. Add garlic, stir 15 seconds – don't let it brown.
Pour in stock, scrape up the sticky bits with a spoon. Let it bubble 20 seconds.
Add lemon and mustard, stir.
Take off heat, swirl in cold butter until glossy. Taste, add salt and pepper.
Pour in any juices from the resting plate, add parsley if using.
Spoon over sliced chicken. Takes about 60-90 seconds and stops the breast tasting dry.
Oven-baked (hands-off)
Preheat 200°C fan.
Rub breast with oil, salt, pepper. Place on a tray.
16-18 minutes. Check at 15 – 170g cooks fast.
Rest 5 minutes.
Air fryer
Preheat 180°C for 3 minutes
Lightly oil the breast
14-16 minutes total, flip at 8 minutes
Check temp at 14 minutes. Rest 5 minutes.
Grill
Medium-high heat, not full blast
6-7 minutes per side
Move to cooler spot if charring too fast
Tips
How to keep it from drying
Don't cook straight from fridge – 15 minutes out first
Don't go over 75°C – every degree past 74°C squeezes moisture out
Resting is essential – cut too early and the juice runs out
Slice across the grain after resting for tender bites
Simple flavour ideas
Lemon and herb: zest, thyme, garlic
Cajun: paprika, cayenne, oregano, garlic powder
Soy honey: brush with 1 tsp soy + 1 tsp honey in last 2 minutes
Serve with salad, rice, or slice for wraps.
STORE AT -18°c OR BELOW. DO NOT REFREEZE AFTER THAWING.
Weight / Portions
MIN NET WEIGHT
10 x 170g
