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Nutrition label showing macros of 3 oz chicken breast

Name: Juicy 3 oz Chicken Breast (Pan-Seared or Baked)

Summary: A perfectly portioned 3 oz chicken breast that's tender, juicy, and full of flavor. Ideal for meal prep, healthy diets, and quick meals.
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Prep Time 5 minutes
Cook Time 15 minutes
5 minutes
Total Time 25 minutes
Servings: 1
Course: Main Course
Cuisine: American
Calories: 140
Ingredients Equipment Method Notes

Ingredients
  

  • Ingredients:
  • 1 skinless boneless chicken breast (≈ 3 oz cooked, ≈ 4 oz raw)
  • 1 tsp olive oil
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1/4 tsp garlic powder
  • Optional: lemon juice paprika, or herbs (oregano, thyme)

Equipment

  • Equipment:
  • Non-stick skillet or oven
  • Tongs
  • Digital thermometer
  • Knife and cutting board
  • Small mixing bowl (for seasoning or marinade)
  • Kitchen scale (optional, for accuracy)

Method
 

  1. Instructions:
  2. Pat chicken breast dry with paper towels.
  3. Rub with olive oil and season evenly on both sides.
  4. Pan-Sear Method: Heat a non-stick skillet over medium heat. Cook chicken breast for 3–4 minutes per side until golden brown. Cover, reduce heat, and cook for 2–3 more minutes or until the internal temperature reaches 165°F (74°C).
  5. Oven-Bake Method: Preheat oven to 375°F (190°C). Place chicken on a greased baking dish and bake for 18–20 minutes. Broil for 1–2 minutes for a golden finish.
  6. Let rest for 5 minutes before slicing or serving.

Notes

Notes:
For extra flavor, marinate the chicken for 30 minutes in lemon juice, garlic, and olive oil.
Double the batch and portion into meal prep containers for the week.
Use a thermometer for accuracy—overcooking leads to dryness quickly with small portions.