Healthy Food Recipes: Chicken Breast in Cast Iron Skillet

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 (approximately 1-1.5 lbs)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 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. Prepare the Chicken: a. Pat the chicken breasts dry with paper towels to remove any excess moisture. b. In a small bowl, combine the garlic powder, onion powder, paprika, dried thyme, dried rosemary, salt, and black pepper. Mix well to create the seasoning blend. c. Generously season the chicken breasts on both sides with the seasoning blend.

2. Heat the Cast Iron Skillet: a. Heat a large cast iron skillet over medium-high heat. b. Add the olive oil to the skillet and swirl to coat the bottom.

3. Sear the Chicken: a. Carefully place the seasoned chicken breasts in the hot skillet. b. Sear the chicken for 5-7 minutes per side, or until a golden-brown crust forms.

4. Finish in the Oven: a. Transfer the cast iron skillet to a preheated 400°F (200°C) oven. b. Bake the chicken for an additional 10-15 minutes, or until the internal temperature reaches 165°F (75°C) when measured with a meat thermometer.

5. Rest and Serve: a. Remove the skillet from the oven and let the chicken rest for 5 minutes. b. Serve the chicken breasts warm, accompanied by the lemon wedges.

Cook’s Note:

• Use a meat thermometer to ensure the chicken is cooked through. The internal temperature should reach 165°F (75°C).
• For extra juicy and tender chicken, consider brining the breasts in a saltwater solution for 30 minutes to an hour before cooking.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts.
• Feel free to experiment with different seasoning blends or add-ins, such as fresh herbs, garlic, or lemon zest, to customize the flavor profile.
• The cast iron skillet provides excellent heat retention and even cooking, resulting in a beautifully seared and juicy chicken breast.
• Serve the chicken with your choice of roasted vegetables, salad, or other healthy side dishes for a complete and nutritious meal.

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