• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Nourishing Gourmet

Nourishing. Satisfying. Gourmet.

  • THM Coaching
  • About
    • Privacy
    • Contact
  • Recipes
  • Cookbooks
    • Everyday Nourishing Food
    • Salad Cookbook
    • Soup Cookbook

Easy Flattened Pan-Fried Chicken Thigh or Breast

June 28, 2017 by KimiHarris 3 Comments

Thanks for stopping by! If you're interested in healthy eating check out my free gifts! and subscribe to get regular email updates. *Some links may be affiliate.*
Thanks for stopping by! If you're interested in healthy eating check out my free gifts! and subscribe to get regular email updates. *Some links may be affiliate.*

Flattened, Pan fried chicken is tender with a crispy exterior. So easy and delicious! -- The Nourishing Gourmet

Moist in the middle, crispy on the outside, this easy protein main is something we make often. You only need a couple of kitchen items and about fifteen minutes of prep and cook time to get this dish on the table. Serve with rice and veggies, over a fresh green salad, or add to a pasta dish. This recipe is one of my Low Energy Recipes! 

I also love how easy it is to add variety to the dish by using different flavored salts! Now that summer is upon us, I plan on grilling this as well. Yum!

Flattened, Pan fried chicken is tender with a crispy exterior. So easy and delicious! -- The Nourishing Gourmet

Life is busy whether you are dealing with chronic health issues, young children, or a busy career. A fast way to prepare chicken is helpful to get a good protein source on the table on a regular basis. Plus, our kids love it when prepared this way.

There are a couple of secrets to making this delicious. First, you need to flatten the chicken thigh or breast so that it will cook all the way through. Secondly, you can’t beat cast iron for getting a lovely crispier exterior. It does make a huge difference. Third, a generous sprinkle of salt and pepper go a long way in making this flavorful, yet easy. Sometimes I use a little of flavored salt – smoked, for example – to add a more flavor without any extra work. Lovely!

True confession: I like pounding chicken as a way to release frustration. It’s therapy kitchen work!

Pastured chicken is best. We generally got second best with organic chicken thighs from Trader Jo’s as it’s more affordable and accessible.

Needed Kitchen Items:

  • Cast Iron Skillet
  • Wooden Meat Mallet
  • Naturally Flavored Salt

I haven’t tried it yet, but my recipe for herbed garlic salt would also make a great seasoning on this! I need to replenish my stores so I can try it out.

Easy Flattened Pan-Fried  Chicken Breast or Thigh Method

Printable PDF 

This recipe is so basic, you don’t need exact ingredients, just the method!

Ingredients:

  • Chicken thighs or breasts (at least one per person)
  • Unrefined salt or flavored salt
  • Freshly Ground Pepper
  • Fat or oil of choice (I recommend coconut oil, avocado oil, ghee, home rendered lard or tallow)

Method:

1.Trim chicken thigh or breast of extra fat with a small sharp knife. If using chicken breast, I prefer to cut them in half to make them a more manageable size. Place meat on a cutting board, and then place either a clean linen kitchen towel or a piece of parchment paper over the meat. Alternatively, place meat between two sheets of parchment paper or two clean kitchen towels.

2.Using the flat side of a meat mallet, gently and evenly pound the thigh or breast until it’s about ¼ inch thick. Sprinkle both sides of chicken with salt and pepper (about 1/4 teaspoon each per thigh or half breast), and set aside. Continue pounding all of the pieces of chicken, replacing parchment paper if needed, and seasoning them as you go.

3.Heat a large cast iron pan over medium heat. Once you feel heat radiating to your hand when placed several inches above the surface of your pan, add enough fat to the pan to lightly cover the bottom of the pan (about two tablespoons), and then place several pieces of chicken thigh or breast into pan. Don’t crowd. Let cook undisturbed until you see the edges cooking. Check underneath the meat, and once it is lightly browned, turn over and cook until cooked through the middle.

4. To serve, cut into strips.

The following two tabs change content below.
  • Bio
  • Latest Posts

KimiHarris

I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

Latest posts by KimiHarris (see all)

  • 2 Ingredient Peppermint Bark - December 21, 2022
  • Herbal Hibiscus Lemonade (Keto, THM) - March 16, 2022
  • Creamy Curry Red Lentil Soup - December 8, 2021

Filed Under: Dairy Free, Egg Free, For the Kids, Gluten Free, Grain Free, The Low Energy Guide to Healthy Cooking

Previous Post: « Where Have I Been?
Next Post: Are Instant Pots all they are hyped up to be? »

Reader Interactions

Comments

  1. Debbie Denker

    June 29, 2017 at 12:23 pm

    This recipe reminds me that I should invest in a meat mallot! I’m all for low energy meals as that’s about all I do, for instance, tonight is meatloaf and I split up the meat and also make meatballs to go in the freezer. Another easy meal I make most ever Friday is baked chicken. Using drumsticks and thighs, bone-in, I add a quick sauce of lemon, honey and sea salt, (marinate when I think ahead far enough) or just cover chicken and bake 45-50 minutes in glass baking dish at 350. After it cools, I use over the weekend for quick to-go meals; especially during the summer when we like to take off for the day or even a few hours, then I can always just grab the cold chicken, avocados, olives… whatever I have handy that I can eat! Thank you for this recipe!

    Reply
    • KimiHarris

      June 29, 2017 at 2:34 pm

      Yum! I love your honey lemon idea! I have a lemon garlic pepper chicken drumstick recipe I love, and also I’ve done a honey mustard that was delish too. Never enough drumstick recipes. 😉

      Reply
  2. tmsky

    June 29, 2017 at 5:41 pm

    many thanks

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

ConvertKit Form

Get Every Recipe

And the insider's view from our kitchen

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Follow Me

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • RSS

Search

Please Read:

The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

Categories

  • $10 Main (42)
  • $5 Dishes (43)
  • 52 ways to save money on a healthy diet (53)
  • AIP (23)
  • Baked Goods (83)
  • Beverages (72)
  • Breakfast and Brunch (61)
  • Condiments (8)
  • Dairy Free (492)
  • Desserts (184)
  • Dietary Needs (6)
  • Egg Free (11)
  • Egg Free (86)
  • For the Kids (66)
  • For the Love of Food and Books (18)
  • Gluten Free (484)
  • Grain Free (95)
  • Health (75)
  • Kitchen Tools (4)
  • Main Dishes (126)
  • Nourishing Frugal Recipes (167)
  • Nourishing Frugal Tips (70)
  • Nourishing Practices (56)
  • Nutrient Dense Foods (70)
  • Q and A (15)
  • Salads (39)
  • Sides (101)
  • Snacks (124)
  • Soups (50)
  • The Healthy $1 Menu (21)
  • The Low Energy Guide to Healthy Cooking (18)
  • THM (2)
  • Trim Healthy Mama (2)
  • Uncategorized (846)
  • Vegan (241)
  • Vegetarian (361)

Recent Posts

  • 2 Ingredient Peppermint Bark
  • Herbal Hibiscus Lemonade (Keto, THM)
  • Creamy Curry Red Lentil Soup
  • One-Pot Gluten-Free Mac and Cheese
  • Healthy Pumpkin Spice Granola
  • Crispy Pumpkin Spice Granola (oil-free)
  • Why I Use THM Principles Now
  • Vietnamese Beef Noodle Salad
  • Coconut Flour Pancakes
  • Instant Pot Mexican Shredded Chicken

Recent Comments

  • Dorene St G on Cracker Toffee (Easy Peasy Christmas Candy)
  • Nadia Kriston on Finding a Toaster Oven Without Nonstick
  • KimiHarris on How to make heavenly coconut milk whipped cream (with an isi dispenser)
  • KimiHarris on Autumn Beef Stew (Tomato Free)
  • KimiHarris on How to make heavenly coconut milk whipped cream (with an isi dispenser)

Fresh: Nourishing Salads for All Seasons

Get Every Recipe

And the insider's view from our kitchen

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Footer

Privacy

Copyright © 2023 · Foodie Pro & The Genesis Framework