Cooking Technique – Pan-Roasting Meat like a Pro!

Tools Required:

12-Inch Nonstick Skillet – I love Calphalon brand! They’re affordable and have a nice, heavy bottom! A good cast-iron skillet would also be ideal for this technique. I find mine at local antique stores and markets.

Tongs – A sturdy pair of tongs makes flipping meat a breeze. Bonus points if they have nonstick tips to prevent scratching your new pan! I love this pair!

Meat Thermometer (Optional) – This is a great tool to have on hand to make sure you’re not overcooking your meat (like most people do). I use mine quite frequently, especially when I am multi-tasking. Which is almost always!

My Thought Process: 

This is probably the simplest and most mouth-watering way to cook a piece of protein and my focus here is on simplicity. You basically sear your meat to get a crust and then slide it into the oven and forget about it (until your timer goes off)! See? Simple!

I prefer this technique to anything else for a couple of reasons. Firstly, it puts a nice golden crust on whatever you’re cooking while keeping the interior nice and juicy. Take chicken breasts for example. While baking the little guys couldn’t be easier, you’re often left with a rubbery, spongy end result that’s completely devoid of texture. Alternatively, if you try to cook your meat completely on the stovetop (unless it’s a thinner piece of meat, fish or steak) you can end up burning the exterior without fully cooking the interior. And with some meats, that could mean a nasty dose of food poisoning!

I also love this technique because it frees up the stovetop (and your brain) to focus on prepping your veggies and sides so that they’re ready to cook once the meat goes into the oven. Because when it comes down to it, there really are few things more rewarding than a dinner that comes together all at once. I just love that feeling of finishing up my veggies as I pull my gorgeous, juicy chicken out of the oven! It makes me feel like a rock star…who’s really good at cooking chicken!

To Pan-Roast Your Protein, Here’s What to Do:

Step 1: THE SEAR – Browning on the stovetop creates a flavorful, crusty outside layer. The key here is a hot pan and not turning the meat too soon.

Step 2: THE FLIP – I like to let my meat get a nice sear over medium heat in a heavy skillet (like the ones I listed above). I also make sure to preheat my skillet so that the fat in the pan is hot before adding the protein. This usually takes 4-5 minutes per side. In some cases (usually a protein that has the bone in and skin on), I will sear on one side (skin-side), flip and then just slide into the oven.

**Also, here’s a little tip if you hate grease splattering in your oven. Buy a splatter screen and place it on top of the skillet and slide into the oven! Just remember that it’ll be hot when you take it out. Placing the skillet away from the heating element (basically, the bottom rack of the oven) also prevents smoke.

Step 3: THE ROAST – The pan goes into the oven where the protein can cook through evenly without over browning. It also keeps the meat juicy inside. I like to do this at 425 degrees and usually check the temperature a few minutes before I think my meat is done. I also pull the meat out about 5 degrees under the recommended cooking temperature since it will continue cooking as it rests.

Here’s a little temperature guide:
Poultry – 165 (remove from oven at 160 and rest)
Beef – 130-135 (medium-rare)
Pork – 145-150 (remove from the oven and rest)
Ground Meat – 160-165

Step 4: THE REST – Once the meat comes out of the oven, I like to remove it from the skillet and transfer to a cutting board where I let it rest for at least 3-5 minutes before slicing. This allows all of the juices to redistribute throughout the meat as well as finishing the cooking process.

And if you’re a veggie freak like me, try this with some Brussels sprouts. Halve the sprouts, sear on both sides and finish until fork tender in the oven!

Health Tip:

This technique will get a nice crispy crust on your protein without having to actually fry your meat. So you’re getting all the benefits of frying with none of the unhealthy drawbacks!

Also, we’re huge fans of bone-in, skin-on chicken as well as dark meat. Aside from the additional flavor in such meat, the fat in poultry raises the levels of CCK (a hormone that makes you feel fuller which helps with prevention of overeating in future meals).

Some of our favorite recipes that use this technique include: Harissa Chicken with Herbed Couscous (Omnivore), Chicken Quarters with Sweet Potato Rounds (Paleo) and Split Chicken with Honey-Cilantro Glazed Carrots (Paleo).

Happy Pan-Roasting,
Kate

{ L O V E } our recipes? You can find 700+ more just like it by signing up for a 14 day FREE trial (amazing right?) over at ahealthypassion.com 

One Reply to “Cooking Technique – Pan-Roasting Meat like a Pro!”

  1. I have been browsing online more than three hours today, yet I never found any interesting article like yours.
    It’s pretty worth enough for me. In my opinion, if all website owners and bloggers
    made good content as you did, the net will be a lot more useful than ever before.
    bookmarked!!, I love your website! Woah! I’m really digging
    the template/theme of this site. It’s simple, yet effective.
    A lot of times it’s tough to get that “perfect balance” between usability and visual appeal.
    I must say that you’ve done a amazing job with this.
    In addition, the blog loads extremely quick for me on Safari.
    Excellent Blog! http://www.cspan.net/

Leave a Reply

Your email address will not be published. Required fields are marked *