在漏勺下用冷流水彻底冲洗约1 cup 藜麦 在细网筛中冲洗1 cup 藜麦 在细网筛中冲洗。将其加入锅中，加入2 cup 水 2 cups 水和0.5 tsp 细海盐 ½ tsp 细海盐。在中大火下烧开，然后降至小火，盖上盖子，烹饪15分钟直到水被吸收。离火，盖上盖子继续蒸5分钟。用叉子松散地拨散，放在一边。

藜麦烹饪时，在混合碗中将2 tbsp 橄榄油 分次使用、0.25 cup 柠檬汁 新鲜压榨，来自2–3个柠檬、1 tsp 大蒜粉、1 tsp 第戎芥末、1 tbsp 红葡萄酒醋和0.5 tsp 细海盐混合搅打至乳化。尝味并根据需要调整季节。放在一边。

Use boneless, skinless breasts of even thickness. If over 1 inch thick, butterfly or pound to uniform thickness for faster, even cooking. Pat completely dry with paper towels — moisture kills a good sear. Season both sides generously with salt and pepper or your spice blend. Coat lightly with a high-heat oil (avocado or vegetable). Keep an Instant-Read Thermometer handy; target is 165°F.

Heat a heavy Skillet (cast iron or stainless) over medium-high. Add 1–2 tbsp high-heat oil and wait until it shimmers. Lay breasts away from you into the pan. Do not move them. Cook undisturbed 5–8 min on the first side until a deep golden-brown crust forms — if it resists lifting, it's not ready. Flip once and cook another 5–8 min. Drop heat to medium if the outside is browning too fast. Optional: add 1 tbsp butter in the last 2–3 min and baste. Total time: 10–16 min depending on thickness. Pull at 165°F internal temp.