Juicy Pan Seared Chicken | Abs Are Made in the Kitchen | Erin Stern

Posted on November 1, 2017 at 12:00 AM


When it comes to healthy meal plans, chicken breast is a staple food.. It’s high in protein, low in fat, and relatively inexpensive. Unfortunately it doesn’t have a rich flavor on its own, so it can be hard to transform into something delicious. I always feared undercooking it, so I usually erred on the overcooked side. The result was often bland, rubbery chicken. What’s more, I started to run out of ways to cook it! I baked it, grilled it, threw it in the slow cooker, boiled it (eww), and even tossed it into a blender to make burgers out of it.  

Then I came across a cast iron grill pan. It was pre-seasoned and ready to cook with. A cast iron pan sears flavor into dishes and tastes a lot like grilled food. It also seals in juices, which makes it perfect for cooking lean chicken! If you’re looking for a grill pan or skillet, I recommend purchasing one that is pre-seasoned. Otherwise, you’ll have to season it yourself which can take some time, and food often sticks until a baked on protective oil barrier is formed.

Caring for cast iron is a bit different too. I prefer to use separate pans depending on whether the dish is sweet or savor . To clean the pan, gently scrub it using only hot water, because soap can destroy the seasoning and protective oil barrier.  Other than that, it’s pretty simple! Below is one of my new recipes.

For this recipe, you will need:

  • Cast iron grill pan
  • 1 lb. boneless skinless chicken breast
  • Salt
  • Pepper
  • Garlic powder (I used roasted)
  • Any additional seasoning of your choice (I used chipotle powder)


  1. Liberally spray pan with coconut oil cooking spray and set to medium heat.
  2. Preheat the oven 400 degrees F.
  3. Season chicken breasts to liking. (I used about ½ tsp of each seasoning listed above).
  4. Place chicken into hot pan and cook for 3-4 minutes on each side. You should have nice grill marks.
  5. Place pan with chicken into the oven and cook for an additional 15-20 minutes, or until juices run clear or internal temperature reaches 160 degrees F.

That’s it! Simple, delicious, and healthy pan seared chicken! You can easily double or triple this recipe as it is great for meal prep. Check out the corresponding video below for a cooking demonstration.

Makes 4 servings. 

Nutrition info per serving:

  • Calories 137.3
  • Total Fat 3.0 g
  • Saturated Fat 0.8 g
  • Polyunsaturated Fat 0.6 g
  • Monounsaturated Fat 1.0 g
  • Cholesterol 70.2 mg
  • Sodium 60.7 mg
  • Potassium 212.3 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 0.0 g
  • Sugar 0.0 g
  • Protein 25.7 g

Healthy eating and training go hand in hand. I rely on PEAK ATP in the gym to help me sustain higher training volumes. Since I’m able to get an additional 1-2 reps, I see results more quickly!

Thanks for reading… until next time, train hard and eat right, y’all!

    Erin Stern, 2x Ms. Figure Olympia

I am going to make it this weekend. I love your egg with sweet potatoes making those again. Thx Erin
Carmrn | 1/30/24 at 1:25 AM
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