Two boneless, skinless chicken breasts from the freezer become tender and browned on the stovetop in under thirty minutes. This shelf has one protein, so the method leans on acid and herbs to build flavor. Serve with rice or a quick salad.

Serves 2. 25 minutes, 20 at the stove.

About 340 calories a serving, 26 g protein, 6 g carbohydrate, 24 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat two boneless chicken breasts dry with paper towels and season both sides with 1 teaspoon salt and 1/2 teaspoon pepper. Heat 2 tablespoons oil in a large skillet over medium-high heat until it shimmers, then lay the breasts in the pan without moving them.
2. Sear the chicken for 5 to 6 minutes without turning until the underside is golden brown and releases easily from the pan. Flip and sear the other side for another 5 to 6 minutes until cooked through, checking that the thickest part reaches 165°F [74°C].6 min
3. Transfer the chicken to a plate. Add 1 tablespoon butter and 2 minced garlic cloves to the pan and cook for 30 seconds until fragrant. Pour in the juice of half a lemon and stir in 2 sprigs fresh thyme, cooking for 1 minute.
4. Pour the pan sauce over the chicken and serve at once with the remaining lemon halved for squeezing.

Note Swap thyme for dried oregano if fresh herbs are not on hand, using 1/2 teaspoon. Leftovers keep three days in the fridge and shred well for grain bowls or salads the next day. Serve with rice, couscous, or a side of roasted vegetables to stretch the meal.