Healthy Food Recipes: Chicken Breast in a 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 salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 cup low-sodium chicken broth
• 2 tablespoons unsalted butter
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh parsley (optional)

Steps to Cook:

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

2. Heat a 12-inch 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 chicken breasts to the pan. Cook for 5-7 minutes per side, or until they are golden brown and cooked through. Transfer the chicken to a plate and set aside.

4. Reduce the heat to medium and add the chicken broth to the hot skillet, scraping up any browned bits from the bottom of the pan.

5. Allow the broth to simmer for 2-3 minutes, then add the butter and lemon juice. Whisk the mixture until the butter is melted and the sauce is smooth.

6. Return the cooked chicken breasts to the skillet and spoon the sauce over the top. Simmer for an additional 2-3 minutes, or until the chicken is heated through and the sauce has thickened slightly.

7. Remove the skillet from the heat and garnish the chicken with chopped fresh parsley, if desired.

Cook’s Note:

• For best results, use chicken breasts that are of similar size and thickness to ensure even cooking.
• If the chicken breasts are thick, you can pound them lightly between two sheets of plastic wrap to help them cook more evenly.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts.
• The cast iron skillet helps to create a beautiful sear on the chicken and also helps to retain heat, ensuring the chicken cooks through evenly.
• Serve the chicken with your favorite sides, such as roasted vegetables, a fresh salad, or steamed rice.

This Chicken Breast in a Cast Iron Skillet recipe is a delicious and healthy option for a weeknight dinner. The combination of the juicy, flavorful chicken and the tangy lemon-butter sauce is simply irresistible.

The key to success with this recipe is to use a hot cast iron skillet, which helps to create a beautiful sear on the chicken and ensures even cooking throughout. The cast iron also retains heat well, helping to keep the chicken moist and tender.

To prepare the chicken, start by patting the breasts dry with paper towels and seasoning them evenly with salt, pepper, garlic powder, and paprika. This simple seasoning blend adds a depth of flavor that complements the natural taste of the chicken.

Next, heat a 12-inch cast iron skillet over medium-high heat and add the olive oil. Once the oil is hot, add the chicken breasts and cook for 5-7 minutes per side, or until they are golden brown and cooked through. Be sure to adjust the cooking time as needed, depending on the thickness of your chicken breasts.

After the chicken is cooked, transfer it to a plate and set it aside. Reduce the heat to medium and add the chicken broth to the hot skillet, scraping up any browned bits from the bottom of the pan. Allow the broth to simmer for a few minutes, then add the butter and lemon juice. Whisk the mixture until the butter is melted and the sauce is smooth.

Finally, return the cooked chicken breasts to the skillet and spoon the lemon-butter sauce over the top. Simmer for an additional 2-3 minutes, or until the chicken is heated through and the sauce has thickened slightly.

Garnish the chicken with fresh chopped parsley, if desired, and serve it with your favorite sides, such as roasted vegetables, a fresh salad, or steamed rice. The combination of the juicy, flavorful chicken and the tangy lemon-butter sauce is sure to be a hit with your family.

One of the great things about this recipe is that it is not only delicious but also incredibly healthy. Chicken breast is a lean protein that is low in fat and high in essential nutrients, and the addition of fresh lemon juice and herbs adds a boost of antioxidants and flavor.

Overall, this Chicken Breast in a Cast Iron Skillet recipe is a fantastic choice for a healthy, satisfying, and easy-to-prepare dinner. With just a few simple ingredients and a few easy steps, you can have a delicious and nutritious meal on the table in no time.