Easy Pan-Fried Chicken Breast w/ Coconut-Herb Crust

Pan-Fried Chicken Breast with a Coconut-Herb Crust is super easy to prepare, as are all of my other chicken recipes, including Honey-Baked Chicken Drumsticks, and Citrus-Herb Roasted Chicken Thighs.  

This recipe works well on thinner cuts of chicken breast, and can be pan-fried in a non-stick pan, or on a flat top iron griddle if desired.  

I love pan-fried chicken breast prepared in a cast iron skillet using a butter + coconut oil, or extra virgin olive oil (xvoo) blend, however, It could alternatively be topped with a pat of butter, then baked for a similar effect.


Pan-Fried Chicken Breast dusted w/ a buttery flavored, Coconut-Herb blend browns to perfection.


Americans love chicken! Just how different is chicken breast from lean beef?  ~ Let's compare!

American consumers have markedly increased their consumption of chicken over the last few decades, as  indicated by The National Chicken Council's chart on per capita consumption of poultry and livestock, 1965-present.

Many people believe chicken breast to be more diet friendly because of it's low-fat, high-protein macronutrient profile.  In actuality, 150g of skinless chicken breast has a nearly identical macro nutrient and amino acid content as 150g of lean beef sirloin.  

There are, however, slight differences in the vitamin and mineral content, as shown below, comparing 150g skinless chicken breast (L), and 150g of lean beef sirloin, (R.)

Chicken is higher in magnesium and calcium, plus B3, choline, and nearly double the amount of B5, pantothenic acid, considered an important mineral for helping support the body during stress.  B vitamins not shown.

Beef has more iron, potassium, and zinc.  Beef is higher in B2, B6, B12, and folate.

150g skinless chicken breast

150g lean beef sirloin

Virtually no Calcium in the beef.


We recommend to 'trust your true nature' and eat what you crave.  

If you are craving lean chicken breast, this Pan-Fried Chicken Breast w/ Coconut-Herb Crust recipe is super easy to prepare, with a nice, buttery-nutty flavor.

For the best quality chickens, raise your own, or purchase  from local farmers when able.  

If that isn't a possibility, look for chicken that claims to not have added sodium and water filler to the meat.  Make sure the color looks like fresh flesh too.

Taking a few minutes to cut thicker chicken breast as outlined will save time when cooking.


Pan-Fried Chicken Breast w/ Coconut-Herb Crust Recipe


Low-Carb Chicken Breast w/ Coconut-Herb Crust


Pan-Fried Chicken Breast is easiest to cook evenly if the chicken breasts are about 1/2 inch, or a little less in width.

If buying chicken breasts that are super plump, set them in the freezer for one-half to one hour, then cut in half width-wise.  Otherwise, cover with saran wrap, place on a wooden cutting board, and beat the breast down with a mallet.

Pan-Fried Chicken Breast with a Coconut-Herb Crust is also a good recipe for making extras to use for lunch the next day.  Enjoy cold, or re-heat in a toaster oven for 10-15 minutes at 300º, then eat with avocado mayo, wrap in lettuce, or add to a salad.


Ingredients:

  • 2-4 skinless, boneless chicken breasts, cut width-wise into thinner, even-sized filets or chicken tender shapes (You can buy chicken 'tenders' which tend to cost more, but are already cut, saving time.)

  • 1 lg. egg, whisked

  • 1/4 cup coconut flour

  • Generous amount of the following herbs:  Herbs De Provence and/or dried thyme, basil, oregano, and a pinch of lavender plus an optional couple pinches of cayenne pepper

  • Sea salt and cracked pepper

  • About 1 Tbsp. each butter & coconut oil (or butter + xvoo, or a higher-fat nut oil, like hazelnut, macadamia, or pecan oil.)


Steps:

  1. Cut chicken breasts in half width-wise, as outlined above. 

  2. Prepare the coconut herb mixture by using a fork to combine the coconut flour, herbs, salt and pepper together on a medium-sized plate or shallow bowl.

  3. Whisk the egg in a shallow bowl.

  4. Place breasts in the egg to begin soaking.  Swish around to fully coat each piece.  If preparing extras for leftovers, you may need more egg, flour and herbs.

  5. Heat a cast iron, or flat-top griddle pan.  Add coconut oil and butter. 

  6. Once pan is heated, place chicken on pan.  It should be heated enough to hear it sizzle.

  7. Cook until nicely browned on a medium (or slightly higher) heat.  Flip.  Let it cook until nicely browned on both sides, and cooked through* (roughly 10-12 minut

*Try not to over cook so the chicken stays moist, and doesn't dry out. It should feel fairly firm, but with a little give when pressing with a finger.  You can also check the internal temp with a meat thermometer.  It should be 140-150º or a bit higher.  

For variation, try the Pan-Fried Chicken Breast w/ Coconut-Herb Crust recipe using salmon, or other meaty white fish instead of the chicken.


Pan-Fried Salmon w/ Coconut-Herb Crust is also delicious


Don't forget to make some chicken bone broth, or try these other simple chicken recipes!