Pan-Seared Chicken Breast

Name: Pan-Seared Chicken Breast
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#under_30

The high-protein staple for sugar- and weight-watching moms — black-pepper chicken breast, pan-seared crisp outside and juicy inside; zero-carb, filling with veggies.

MumEat recipe

✨

Nutritional Highlights

💪

51%

DAILY RDI

Protein

36.3g

🍊

16%

DAILY RDI

Vitamin C

13.3mg

⚡

10%

DAILY RDI

Zinc

1.1mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Pan-seared chicken breast is the high-protein staple of low-sugar pregnancy menus.

🔬 Modern Science

Chicken breast is a lean, high-protein meat with almost no carbs and strong satiety — ideal for sugar and weight control; cook through.

⚠️Moderate evidence

🍳

Instructions

3 steps

Butterfly the breast, marinate with pepper, salt, soy sauce 15 min.

💡拍松或片薄更易熟更嫩。

Pan-fry 4 min per side over medium heat until fully cooked.

Slice, serve with veggies and a squeeze of lemon.

🌿

Full Nutrition Breakdown

⚡Zinc

10%(1.1mg)

🦴Calcium

1%(12.5mg)

🍊Vitamin C

16%(13.3mg)

Vitamin D

1%(0.2µg)

Folate

1%(8.8µg)

Iron

4%(1mg)

Protein

51%(36.3g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

保证优质蛋白质摄入，优选低脂肉类与少油烹饪。

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