Here’a weeknight poultry protein that cooks in just 7 minutes. Really!
Prep takes a little longer, but is simple and can be prepped ahead of time. For four people, 2 whole chicken breasts are needed. Cut them in half so they are only half as thick. Place between wax paper or plastic wrap, then get out a rolling pin or a cast-iron skillet. Hit that half of a chicken breast until it’s pounded out thin and of equal thickness all over. What a way to work out aggression if you have had a tough day!
Just Dredge and Saute the Filets
If you prefer dark meat, use 4-5 chicken thighs and pound those. To save time, buy prepared chicken cutlets. This could even work to make chicken tenders.
A simple dredge of flour, then egg, then the crumbs and seasonings is all it takes. Crack the whole fennel seeds with a motor and pestle or with a heavy frying pan. Between the freshly cracked fennel and freshly grated lemon zest, it smells amazing before it’s even cooked.
I do like to let the chicken sit in the freezer for a few minutes before cooking. Not absolutely necessary, but freezing helps set the crumb coating so it doesn’t fall off as readily when frying. The chicken can be prepared up to this point in advance and refrigerated or frozen for later.
Although the chicken can be fully fried in a quarter inch or so of oil, I prefer to saute it. Just add enough oil to cover the bottom of the pan, and cook over low heat. Too high heat will only burn the chicken, and quick cooking may leave the center undercooked. Even over low heat, it’s 7 minutes total to cook the pieces through. I use a cast-iron pan, heat it first, then add the oil and chicken (heating the pan dry first helps prevent the oil from burning). A non-stick pan will also work with a small amount of oil. Add more only if necessary and if the pan becomes dry.
Dinner Suggestions
Serve with some steamed broccoli and some instant rice for a quick, complete dinner. Isn’t that simple?
Leftover Chicken
Turn any leftover filets into a second whole dinner without repeating this one. Filets can be turned into a chicken sandwich by placing them on a bun and adding your preferred sauce.
Or turn a filet into chicken parmesan by adding a bit of tomato sauce and cheese on top, and reheating in a warm oven until the cheese melts. And even the chicken parm can be turned into a sandwich!
Pounded Fennel Chicken Filet
A pounded thin chicken cutlet, either breast or thigh, becomes a tender but crispy quick dinner.
Ingredients
- 1/2 cup flour, seasoned with salt and pepper
- 2 eggs beaten
- 1 cup panko crumbs
- 2 tbsp chopped fresh parsley
- 2 tbsp freshly grated lemon zest reserve lemon
- 3 tsp fennel seeded, cracked
- 2 chicken breasts, halved to half thickness (or 4 -5 chicken thighs)
- 1/4 cup olive oil
Instructions
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Split the chicken thighs if not yet done, and pound to an even thickness.
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Dredge the chicken: put the flour in one shallow dish, beat the eggs in a second shallow dish, and mix the crumbs, parsley, zest, and fennel seeds in a third. Dip both sides of the chicken in the flour, then into the beaten egg. Lastly, lay into the crumbs, flipping once or twice to ensure they adhere well and form a good coating.
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Place on a plate and freeze for 5-10 minutes. This helps the coating adhere better.
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Fry in a skillet with enough oil to prevent sticking over low or medium-low heat. Preheat the pan, add the oil, and cook 4 minutes on the first side. Flip and cook an additional 3 minutes.
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Remove and place on a serving plate.
Recipe Notes
The chicken may be prepared in advance, refrigerated for 1-2 days, or frozen. Remove cook as indicated. Fully frozen chicken should be cooked to an internal temperature of 165F, which may take a few minutes longer than instructed.
