Healthy Food Recipes: Chicken on Cast Iron Skillet

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 5 minutes

Total Time: 50 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 dried thyme
• 1 teaspoon dried rosemary
• 2 cloves garlic, minced
• 1 lemon, juiced
• 2 tablespoons unsalted butter
• 1/4 cup low-sodium chicken broth

Steps to Cook:

1. Prepare the Chicken: a. Pat the chicken breasts dry with paper towels. b. Season both sides of the chicken with salt, pepper, thyme, and rosemary.

2. Sear the Chicken: a. Heat a large cast iron skillet over medium-high heat. b. Add the olive oil to the hot skillet. c. Place the seasoned chicken breasts in the skillet and sear for 4-5 minutes per side, or until golden brown. d. Transfer the seared chicken to a plate and set aside.

3. Make the Sauce: a. Reduce the heat to medium and add the minced garlic to the skillet. b. Cook the garlic for 1 minute, stirring constantly, until fragrant. c. Deglaze the skillet with the lemon juice, scraping up any browned bits from the bottom of the pan. d. Add the unsalted butter and chicken broth to the skillet, whisking to combine. e. Bring the sauce to a simmer and let it reduce for 2-3 minutes, or until slightly thickened.

4. Finish the Dish: a. Return the seared chicken breasts to the skillet, nestling them into the sauce. b. Cover the skillet with a lid and reduce the heat to low. c. Simmer the chicken for 15-20 minutes, or until the internal temperature reaches 165°F (74°C). d. Remove the skillet from the heat and let the chicken rest for 5 minutes.

Cook’s Note:

• For best results, use a high-quality, well-seasoned cast iron skillet.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts.
• Serve the chicken with the flavorful pan sauce spooned over the top.
• Pair the dish with roasted vegetables, a fresh salad, or your favorite side dish.
• Store any leftover chicken and sauce in an airtight container in the refrigerator for up to 3 days.

This healthy and delicious Chicken on Cast Iron Skillet recipe is a perfect balance of flavor and nutrition. The combination of tender, juicy chicken breasts and the flavorful pan sauce creates a satisfying and nourishing meal.

The key to this recipe is the use of a cast iron skillet. The cast iron heats evenly and helps to create a beautiful sear on the chicken, locking in the natural juices and flavors. The seared chicken is then simmered in a simple yet flavorful sauce made with lemon juice, garlic, butter, and chicken broth.

The seasoning of the chicken with salt, pepper, thyme, and rosemary adds a wonderful depth of flavor, while the lemon juice in the sauce provides a bright, tangy contrast to the richness of the butter and chicken broth.

This dish is not only delicious but also highly nutritious. Chicken is an excellent source of lean protein, which is essential for building and repairing muscle tissue. The addition of fresh lemon juice and garlic also provides a boost of vitamins and antioxidants, making this a well-balanced and wholesome meal.

Serve the Chicken on Cast Iron Skillet with your choice of roasted vegetables, a fresh salad, or your favorite side dish. The pan sauce is perfect for drizzling over the chicken and your sides, ensuring that every bite is packed with flavor.

For best results, use a high-quality, well-seasoned cast iron skillet. This will help to create a beautiful sear on the chicken and ensure even cooking throughout. Adjust the cooking time as needed, depending on the thickness of your chicken breasts, and always use a meat thermometer to ensure the chicken is cooked to an internal temperature of 165°F (74°C).

Any leftover chicken and sauce can be stored in an airtight container in the refrigerator for up to 3 days, making this a great meal-prep option for busy weeknights. Simply reheat the chicken and sauce gently on the stovetop or in the microwave when ready to serve.

In conclusion, the Chicken on Cast Iron Skillet recipe is a delicious and healthy addition to your repertoire. With its simple, yet flavorful ingredients and easy-to-follow steps, you can enjoy a nourishing and satisfying meal in no time. Bon appétit!