Chicken breasts are one of the easiest things to make - for me.

My body doesn’t reject white meat and so when I’m in the mood, I will eat chicken but usually made in the pan. Lightly seared, in a simple buttery lemon sauce with fresh rosemary.

I made chicken breasts for my friends recently and paired it with cheese and some berries on a board. Honestly, the platter was divine. Healthy, fresh, and thoroughly lovely, cold.

You can slice the chicken on toast and you’ll also have a very well-balanced lunch with a side salad. This is the perfect light meal if you’re calorie counting and wanting to eat lean.

Did you know: A chicken breast has more protein than a chicken thigh portion. If you want juicy chicken from the pan, add an ice cube straight to the pan after you’ve seared the chicken on all sides. Cover and let it cook in the pan’s heat for 1-2 minutes.

Ingredients for 3-4 meals

1 fresh lemon

4 sprigs rosemary, chopped fine

1-3 tsp chili flakes

6 breast portions

2 tsp olive oil

2 tbsp butter

2-3 garlic, crushed

salt and pepper to taste

Method

1. Heat your pan well before adding oil. The temperature mustn’t be medium, it has to be medium-high because you’re going to sear the chicken.

2. Sear each breast for 2 minutes on each side - top and bottom. There must be a nice brown sear to your chicken.

3. Lower the heat to medium.

4. Add rosemary, butter, juice of 1 lemon, and start salting the chicken. Throw a tiny ice cube into the pan, cover and cook the chicken for another 2 minutes on each side. Make sure you season well. The juices will begin to reduce on your second flip.

5. Add garlic and a very tiny amount of water if there’s any sticking to the pan. Give the pan a shake and let the garlic cook for 1 minute.

6. Wrap the breast fillets in foil. Pour all the juices over them and make sure they are tightly wrapped.

7. Let them rest for 10 minutes before slicing and serving.