Pan Fried Protein + Sauce

Pan Fried Protein + Sauce + Salad

You may recognize this image from our Chilli Chicken with Hummus from an earlier module. This is a great example of how you can take a specific recipe and translate it into a general template. Feel free to do this with any of your favourite recipes.

per person

approx 150-250g (5-9oz) protein
1/2 teaspoon flavouring, optional
3-4 tablespoons sauce
2 large handfuls washed salad leaves
1/2 lemon

1. Heat a frying pan or skillet on a very high heat.

2. Trim fat from the protein and bash with your fist to even out the thickness, if needed. Rub with a little olive oil and sprinkle with flavouring, if using. Season.

3. Sear with the oiled side down for 2-4 minutes. Turn and cook for another 2-3 minutes or until protein is cooked through.

4. Smear sauce over the base of 2 plates. Top with chicken and serve with leaves and salad on the side.

leftover potential?

Pretty good. Can be eaten cold or the protein reheated. Will keep in the fridge for 4-5 days.

variations for fun

veggie ‘protein’ – I’ve used halloumi in the picture. Tofu or setian would also work well here. Or think about pan frying some precooked beans or lentils until they are just cooked and serving with the sauce and salad. Field or portabello mushrooms are great here too.

carnivore protein – for pan frying tender cuts are best. And preferably not too thick as it can be difficult to get the middle cooked without completely burning the outsides. Steak, lamb cutlets or lamb chops, pork cutlets or pork chops, chicken breasts, chicken thigh fillets.

flavouring – crushed garlic, chilli powder, dried chilli flakes, fresh chilli, smoked paprika, curry powder, ground coriander, ground cumin, fennel seeds, pepper, rosemary, thyme, lemon zest, bay leaves.

sauces – hummus, pesto, natural yoghurt, ricotta, ketchup, BBQ sauce, mayo, aioli, cashew nut sauce (stonesoup) for recipes check out my 10 delicious 5 Minute sauces.

problem solving guide

too bland – Season with salt & pepper. Try some more chilli.

too dry – Add a little more olive oil or serve with more sauce. If the protein is very dry it means it’s been overcooked. Next time get it out of the pan earlier.

protein pink – Means it’s not cooked properly. Just pop back in the pan and cook for another few minutes. Next time consider being a bit more aggressive with your bashing to make sure the protein is thinner and will cook more quickly.

flavouring burning – this can happen with this method – I like to think of it as adding a ‘charred’ flavour. If it tastes bitter though, you’ve gone too far. Next time try adding the flavouring after the protein is cooked or add it half way through cooking.

serving suggestions

Either serve protein on a bed of sauce or serve sauce on top.

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