Healthy Food Recipes: Chicken Breast in Cast Iron Skillet

Prep Time: 10 minutes

Cook Time: 20 minutes

Additional Time: 5 minutes

Total Time: 35 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (approximately 1.5 lbs)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 lemon, cut into wedges (for serving)

Steps to Cook:

1. Pat the chicken breasts dry with paper towels and season them evenly on both sides with the paprika, garlic powder, onion powder, thyme, rosemary, salt, and black pepper.

2. Heat a cast iron skillet over medium-high heat and add the olive oil. Once the oil is shimmering, add the seasoned chicken breasts to the pan.

3. Cook the chicken for 5-7 minutes per side, or until the chicken is golden brown and cooked through. The internal temperature should reach 165°F when measured with a meat thermometer.

4. Transfer the cooked chicken breasts to a cutting board and let them rest for 5 minutes.

5. While the chicken is resting, carefully wipe out any excess oil or browned bits from the cast iron skillet using a paper towel.

6. Slice the rested chicken breasts into strips or cubes and return them to the cast iron skillet. Toss the chicken to coat it in any remaining juices in the pan.

7. Serve the chicken immediately, accompanied by the lemon wedges.

Cook’s Note:

• For best results, use a well-seasoned cast iron skillet. The cast iron helps to create a nice sear on the chicken and evenly distribute the heat.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts. Thicker breasts may require a few extra minutes of cooking time.
• Feel free to experiment with different seasoning blends to suit your taste preferences. You can also add fresh herbs, such as rosemary or thyme, to the pan during the cooking process.
• Serve the chicken with your choice of side dishes, such as roasted vegetables, a fresh salad, or a grain like quinoa or brown rice.
• Leftover chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently before serving.

Chicken is a versatile and healthy protein that can be prepared in a variety of ways. In this recipe, we’ll be cooking boneless, skinless chicken breasts in a cast iron skillet to create a flavorful and nutritious dish.

The key to this recipe is the seasoning blend, which includes a combination of paprika, garlic powder, onion powder, dried thyme, and dried rosemary. These spices not only add depth of flavor to the chicken but also provide a variety of health benefits.

Paprika, for example, is a rich source of vitamin A, which is important for maintaining healthy vision and supporting the immune system. Garlic powder and onion powder are both known for their anti-inflammatory properties and may help to lower cholesterol levels.

Thyme and rosemary are aromatic herbs that are packed with antioxidants. They can help to improve digestion and may even have antibacterial effects.

By cooking the chicken in a cast iron skillet, you’ll get a delicious sear on the outside while keeping the meat juicy and tender on the inside. The cast iron pan helps to evenly distribute the heat, ensuring that the chicken cooks through perfectly.

Once the chicken is cooked, you’ll let it rest for a few minutes to allow the juices to redistribute. This step is important for keeping the meat moist and flavorful. After resting, you’ll slice or cube the chicken and return it to the skillet to coat it in any remaining juices.

Serve the chicken immediately, accompanied by fresh lemon wedges. The bright, citrusy flavor of the lemon provides a nice contrast to the savory spices.

This dish is not only delicious but also incredibly healthy. Chicken breast is a lean protein that is low in fat and high in essential nutrients like protein, vitamins, and minerals. By preparing it in a cast iron skillet with a simple seasoning blend, you’re creating a meal that is both satisfying and nutritious.

Whether you’re looking for a quick weeknight dinner or a healthy meal prep option, this Chicken Breast in Cast Iron Skillet recipe is sure to become a new favorite. Enjoy!