Healthy Food Recipes: Cook Chicken in Cast Iron

Prep Time: 15 minutes

Cook Time: 30-40 minutes

Additional Time: 5 minutes

Total Time: 50-60 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 lemon, cut into wedges (for serving)

Steps to Cook:

1. Prepare the Chicken: a. Pat the chicken breasts dry with paper towels. b. In a small bowl, combine the salt, black pepper, garlic powder, paprika, thyme, and rosemary. Rub the seasoning mixture evenly over the chicken breasts.

2. Heat the Cast Iron Skillet: a. Place a 12-inch cast iron skillet over medium-high heat. b. Add the olive oil to the skillet and heat until it shimmers.

3. Cook the Chicken: a. Carefully add the seasoned chicken breasts to the hot skillet. b. Cook the chicken for 5-7 minutes per side, or until it develops a golden-brown crust. c. Reduce the heat to medium-low and continue cooking the chicken for an additional 15-20 minutes, or until the internal temperature reaches 165°F (74°C). d. Flip the chicken breasts occasionally during the cooking process to ensure even browning.

4. Rest the Chicken: a. Transfer the cooked chicken breasts to a cutting board and let them rest for 5 minutes. b. This resting period allows the juices to redistribute throughout the meat, resulting in juicier and more flavorful chicken.

5. Serve and Enjoy: a. Slice the rested chicken breasts into desired portions. b. Serve the chicken warm, accompanied by the lemon wedges.

Cook’s Note:

• Choosing the right cast iron skillet is crucial for this recipe. Opt for a well-seasoned, heavy-duty cast iron skillet that is at least 12 inches in diameter. This will provide even heat distribution and help create a delicious sear on the chicken.
• For extra flavor, consider adding a few sprigs of fresh thyme or rosemary to the skillet during the cooking process.
• Adjust the cooking time based on the thickness of your chicken breasts. Thicker cuts may require a few extra minutes of cooking time to ensure they are cooked through.
• Serve the chicken with your choice of healthy side dishes, such as roasted vegetables, a fresh salad, or a whole grain like quinoa or brown rice.
• Leftover cooked chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently before serving.

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