Healthy Food Recipes: Cast Iron Chicken Breast

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Additional Time: 5 minutes

Total Time: 35-40 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (about 1-1.5 lbs)
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp 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 garlic powder, paprika, thyme, oregano, salt, and pepper.

2. Heat a large cast-iron skillet over medium-high heat. Add the olive oil and swirl to coat the bottom of the pan.

3. When the oil is hot, add the seasoned chicken breasts to the pan. Cook for 5-7 minutes per side, or until the chicken is golden brown and cooked through.

4. Reduce the heat to medium-low and continue cooking the chicken for an additional 5-10 minutes, flipping occasionally, until the internal temperature reaches 165°F when measured with a digital meat thermometer.

5. Transfer the cooked chicken breasts to a cutting board and let them rest for 5 minutes before slicing or serving.

6. Serve the cast-iron chicken breasts warm, with lemon wedges on the side.

Cook’s Note:

• For best results, use chicken breasts that are of similar size and thickness to ensure even cooking.
• If your cast-iron skillet is not large enough to accommodate all the chicken breasts at once, cook them in batches to prevent overcrowding.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts. Thicker breasts may require a few extra minutes of cooking.
• The resting time is important to allow the juices to redistribute throughout the chicken, resulting in a juicier and more flavorful dish.
• Feel free to experiment with different seasoning blends or add-ins, such as fresh herbs, garlic, or lemon zest, to customize the flavors to your liking.
• Serve the cast-iron chicken breasts with your choice of roasted vegetables, a fresh salad, or whole grains for a complete and balanced meal.

The cast-iron chicken breast recipe is a simple and delicious way to prepare a healthy, protein-packed meal. The combination of the seared, crispy exterior and the juicy, tender interior of the chicken makes this dish a real crowd-pleaser.

The key to success lies in the cast-iron skillet, which provides even heat distribution and helps to create a beautiful golden-brown crust on the chicken. The seasoning blend of garlic powder, paprika, thyme, and oregano adds depth of flavor, while the salt and pepper provide the perfect balance of savory and aromatic notes.

One of the best things about this recipe is its versatility. You can serve the cast-iron chicken breasts as the main course, or you can slice them and add them to salads, wraps, or grain bowls for a protein-packed boost. The lemon wedges on the side provide a bright, refreshing contrast to the rich, savory flavors of the chicken.

In terms of nutrition, this dish is a healthy and well-balanced option. Chicken breasts are a lean source of protein, which is essential for maintaining muscle mass, supporting immune function, and promoting overall health. The olive oil used for cooking is a heart-healthy fat that can help to lower cholesterol and reduce the risk of cardiovascular disease.

To round out the meal, consider serving the cast-iron chicken breasts with a side of roasted vegetables, such as broccoli, Brussels sprouts, or sweet potatoes. These nutrient-dense sides will provide additional fiber, vitamins, and minerals, making the dish even more nourishing and satisfying.

Overall, this cast-iron chicken breast recipe is a fantastic choice for those looking to incorporate more healthy, homemade meals into their diet. With its simple preparation, bold flavors, and impressive presentation, it’s sure to become a new family favorite.