Chicken Breast (Boneless)
Sear 3 min/side in cast iron, then 400°F oven for 6-8 min.
Sear creates Maillard crust that oven alone can’t match. Oven finishes evenly without drying. Pure stovetop overcooks the outside before the inside is done.
Step-by-Step
1. Pound to even 3/4-inch thickness with meat mallet or rolling pin.
2. Pat completely dry. Season generously.
3. Heat cast iron over med-high until smoking.
4. Add oil (high smoke point — avocado or canola), swirl.
5. Sear 3 min undisturbed until golden crust.
6. Flip, sear 3 min.
7. Transfer entire pan to 400°F oven.
8. Bake 6-8 min only (NOT 15). Pull at 160°F.
9. Rest 5 min on cutting board.
Size & Portion Guide
Small breast (5-6 oz): skip oven, stovetop only 4 min/side.
Standard (7-8 oz): sear + 6 min oven.
Large (10+ oz): sear + 8 min oven, or butterfly first.
Thin-sliced cutlets (<1/2 inch): stovetop only, 2-3 min/side.
Bake 400°F, 15-20 min.
Don't Have Cast Iron?
Use a heavy-bottomed stainless steel pan — preheat well, don't move the chicken until it releases. Nonstick works but won't develop as deep a crust. Avoid thin aluminum pans (hot spots, poor sear).
Pro Tip
Pound to even thickness first. 15 min in oven after sear = dry, stringy meat — 6-8 min max.