Healthy Food Recipes: Chicken Breast in Cast Iron

Prep Time: 10 minutes

Cook Time: 20 minutes

Additional Time: 5 minutes

Total Time: 35 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (about 1.5 lbs)
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp unsalted butter
• 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, 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 shimmering, add the chicken breasts to the pan. Cook 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 digital meat thermometer.

4. Transfer the cooked chicken breasts to a plate and tent with foil to keep warm.

5. Reduce the heat to medium and add the butter to the same cast-iron skillet. Swirl the pan to melt the butter and scrape up any browned bits from the chicken.

6. Cook the butter for 1-2 minutes, or until it begins to turn golden brown and nutty in aroma.

7. Immediately remove the pan from the heat and drizzle the browned butter over the chicken breasts.

8. Serve the 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 so they cook evenly.
• If the chicken breasts are unevenly thick, pound them lightly with a meat mallet or rolling pin to create an even thickness.
• Be careful when adding the butter to the hot pan, as it may splatter. Use caution and keep your face and hands away from the pan.
• The browned butter adds a delicious nutty flavor to the dish, but be sure not to let it burn.
• Serve the chicken with your choice of roasted vegetables, a fresh salad, or your favorite side dish.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

This simple yet flavorful Chicken Breast in Cast Iron recipe is a healthy and delicious option for a weeknight dinner. The combination of spices, including paprika, garlic powder, and onion powder, creates a savory and aromatic crust on the chicken, while the browned butter adds a rich, nutty flavor.

The cast-iron skillet is the key to achieving a perfectly seared and juicy chicken breast. The high heat of the pan helps to lock in the natural juices of the chicken, resulting in a tender and moist interior. Additionally, the cast-iron material distributes heat evenly, ensuring that the chicken cooks through evenly without any dry or overcooked spots.

One of the best things about this recipe is its versatility. The seasoned chicken can be served on its own, or it can be paired with a variety of side dishes to create a complete and balanced meal. Consider serving it with roasted vegetables, a fresh green salad, or a side of quinoa or brown rice. The lemon wedges provide a refreshing and tangy contrast to the rich, savory chicken.

In terms of nutrition, this Chicken Breast in Cast Iron recipe is a great choice for a healthy meal. Chicken breast is an excellent source of lean protein, which is essential for building and repairing muscle tissue. It’s also low in fat and calories, making it a great option for those looking to maintain a balanced and nutritious diet.

To ensure the chicken remains juicy and flavorful, it’s important to follow the recipe’s instructions carefully. Properly seasoning the chicken, using a hot cast-iron skillet, and not overcooking the meat are all crucial steps in achieving the perfect result. Additionally, the browned butter adds a delightful depth of flavor that complements the chicken perfectly.

Overall, this Chicken Breast in Cast Iron recipe is a simple, yet delicious and healthy option for a weeknight dinner. With its bold flavors, tender and juicy texture, and versatile serving options, it’s sure to become a new favorite in your household.