Pan Seared Chicken

Created By: Milton Hernandez Cedeno – Pennsylvania ProStart Student

Perfect your pan-sear technique with this simple chicken dish served on a bed of quinoa from Pennsylvania ProStart student Milton Hernandez Cedeno.

Ingredients:

Quinoa

  • 1/2 Cup White Quinoa
  • 1 Cup Water
  • 1 tsp Salt.

Pan Seared Chicken

  • 1 4-6oz Chicken Breast
  • Salt TT
  • Pepper TT
  • 3 Tbs Canola Oil
  • 3 Tbs Canola Oil
  • 1 4-6oz Chicken Breast
  • Salt TT
  • Pepper TT
  • 3 Tbs Canola Oil
  • 3 Tbs Canola Oil

Balsamic Reduction

  • 1/2 Cup Balsamic Vinegar

Cherry Tomato and Arugula Salad Tossed in a Basil Vinaigrette

  • 1/4 Cup Basil
  • 1/8 Cup Canola Oil
  • 1/8 Cup Apple Cider Vinegar
  • 1/2 Clove Garlic
  • 1/8 Tsp Sea Salt
  • 1 Cup Cherry Tomatoes
  • 1 Cup Arugula

Method: Quinoa

Step 1:

Bring Salt and Water to a boil in a small saucepan.

Step 2:

Add Quinoa, then drop to a simmer. Simmer for about 15 minutes.

Method: Pan Seared Chicken

Step 1:

On medium heat, heat Canola Oil on a small Sauté Pan and Pre-heat an oven to 375.

Step 2:

Season both sides of the Chicken Breast with Salt and Pepper.

Step 3:

Place Chicken Breast in Sauté Pan, leave for 3-5 minutes or until a golden crust has developed on the bottom of the Chicken Breast.

Step 4:

Flip the Chicken Breast, then immediately put Sauté Pan in the oven. Remove Chicken Breast from oven and allow to rest for about 3 minutes once it has reached an internal temperature of 165 degrees.

Method: Balsamic Reduction

Step 1:

In a small Saucepan, bring Balsamic Vinegar to a boil.

Step 2:

Then lower to a simmer for about 15 minutes or until Balsamic Vinegar has been reduced by about 75%.

Method: Cherry Tomato and Arugula Salad Tossed in a Basil Vinaigrette

Step 1:

Quarter Cherry Tomatoes and place in a medium sized bowl along with Arugula, set aside.

Step 2:

Finely Chop Basil and Mince Garlic Clove.

Step 3:

In a small bowl, add all ingredients, but Tomatoes and Arugula, and vigorously whisk together until Canola Oil and Apple Cider Vinegar are completely emulsified.

Step 4:

Add Vinaigrette to Arugula and Cherry Tomatoes and toss until all leaves have been coated in the Vinaigrette.

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Ingredients:

Quinoa

  • 1/2 Cup White Quinoa
  • 1 Cup Water
  • 1 tsp Salt.

Pan Seared Chicken

  • 1 4-6oz Chicken Breast
  • Salt TT
  • Pepper TT
  • 3 Tbs Canola Oil
  • 3 Tbs Canola Oil

Balsamic Reduction

  • 1/2 Cup Balsamic Vinegar

Cherry Tomato and Arugula Salad Tossed in a Basil Vinaigrette

  • 1/4 Cup Basil
  • 1/8 Cup Canola Oil
  • 1/8 Cup Apple Cider Vinegar
  • 1/2 Clove Garlic
  • 1/8 Tsp Sea Salt
  • 1 Cup Cherry Tomatoes
  • 1 Cup Arugula
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