Garlic-Seared Chicken Breast with Roasted Vegetables

Ingredients

• 1 块 chicken breast (Thaw and pat as dry as possible with paper towels, then slice into about 4 thin pieces; gently pound any thicker sections to an even thickness)
• 1 小块 ginger (Grated into a paste for making scallion-ginger water)
• 1 根 scallion (Cut into sections or smashed, then soaked to make scallion-ginger water)
• 3 tbsp water (Used to make scallion-ginger water and for a small amount of covered cooking during searing; the original video did not specify the amount, so this is an estimate)
• 1 瓣 garlic (Grated into a paste)
• salt (To taste)
• 1 tsp light soy sauce (A small amount; the original video did not specify the amount, so this is an estimate)
• 0.25 tsp fine chili powder (Barely spicy and mainly used for color; the original video did not specify the amount)
• 1 tsp starch (Used to help retain moisture; the original video did not specify the amount, so this is an estimate)
• 1 个 sweet potato (Moisten the skin before roasting; the size was not specified, so this is estimated as a medium sweet potato)
• 2 杯 vegetables (The types and amount were not specified; estimated as a mixed selection of vegetables suitable for roasting)
• 2 次喷油 cooking oil spray (Spray the vegetables and pan separately; the actual amount was not specified, estimated at about 1 tsp total)

Steps

1. 1

   Pat the thawed chicken breast as dry as possible with paper towels. Drying it helps the marinade absorb into the chicken rather than remain on the surface.

2. 2

   Using a knife, slice the chicken breast horizontally into pieces as thin as possible. One chicken breast should yield about 4 pieces. If some sections are thicker, gently pound them with the back of a knife or a meat mallet to even out the thickness.

3. 3

   Grate the ginger into a paste. Cut the scallion into sections or smash it, then add water and rub or soak to make scallion-ginger water.

4. 4

   Add the scallion-ginger water and garlic paste to the chicken breast. Mix by hand so the chicken fully absorbs the liquid. Be sure to pat the chicken dry beforehand, or it will not absorb the scallion-ginger water easily.

5. 5

   Add salt to taste, a small amount of light soy sauce, the fine chili powder, and starch. Continue mixing until evenly coated, ensuring each piece of chicken is covered with a thin layer of marinade.

6. 6

   Marinate the chicken breast for 20 to 30 minutes. For a more flavorful result, you may extend the marinating time.

7. 7

   Prepare the vegetables. Moisten the sweet potato skin and place it in an oven preheated to 180°C. Roast for about 20 minutes initially. Extend the cooking time as needed for a larger sweet potato, roasting until it can be pierced easily with chopsticks.

8. 8

   Spread the vegetables on a baking sheet and spray with a small amount of oil. Roast in the 180°C oven for about 10 minutes, until cooked through and lightly browned.

9. 9

   Once the chicken has finished marinating, heat a pan and spray in a small amount of oil.

10. 10

    Place the chicken pieces in the hot pan and immediately reduce the heat to low. Sear over low heat for about 30 seconds, until the side touching the pan is set.

11. 11

    Flip the chicken, add a small amount of water to the pan, cover with a lid, and cook over low heat for about 30 seconds. Keep the heat low throughout to prevent the chicken breast from becoming tough due to prolonged cooking at high heat.

12. 12

    Remove the lid and check that the center of the chicken is completely white and the juices run clear. Alternatively, use a thermometer to confirm that the internal temperature has reached 74°C. Plate the tender pan-seared chicken breast with the roasted vegetables and sweet potato, and serve hot.

Notes

The video did not specify the exact amounts of salt, light soy sauce, chili powder, starch, vegetables, or oil; the listed quantities are estimates for convenient home preparation. The thinner and more evenly sliced the chicken breast is, the more easily it will cook through quickly while staying tender. Do not sear it over high heat for an extended time.

Nutrition per serving

• main dish
• high-protein
• fat-loss meal
• muscle-building meal
• low-fat
• pan-seared
• oven-roasted
• chicken breast