Healthy Food Recipes: Cooking Chicken on Cast Iron

Prep Time: 15 minutes

Cook Time: 25-30 minutes

Additional Time: 10 minutes

Total Time: 50-55 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (about 1.5 lbs)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/4 cup low-sodium chicken broth

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, paprika, garlic powder, and dried thyme. Rub the seasoning mixture evenly over the chicken breasts.

2. Preheat the Cast Iron Skillet: a. Heat a large cast iron skillet over medium-high heat for 2-3 minutes. b. Add the olive oil and swirl to coat the bottom of the pan.

3. Sear the Chicken: a. Carefully place the seasoned chicken breasts in the hot cast iron skillet. b. Sear the chicken for 4-5 minutes per side, or until a golden-brown crust forms.

4. Finish Cooking in the Oven: a. Transfer the cast iron skillet to a preheated 400°F oven. b. Roast the chicken for 15-20 minutes, or until the internal temperature reaches 165°F. c. Use a meat thermometer to ensure the chicken is cooked through.

5. Add the Chicken Broth: a. Once the chicken is cooked, remove the skillet from the oven. b. Carefully pour the chicken broth into the hot skillet, scraping up any browned bits from the bottom of the pan. c. Allow the chicken to rest for 5-10 minutes, allowing the juices to redistribute.

6. Serve and Enjoy: a. Slice the chicken breasts and serve immediately, spooning the pan juices over the top. b. Pair the chicken with your choice of roasted vegetables, salad, or whole grains for a complete and healthy meal.

Cook’s Note:

• For best results, use a well-seasoned cast iron skillet. The cast iron will help create a delicious sear on the chicken and retain heat for even cooking.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts. Thicker breasts may require a few extra minutes in the oven.
• If you prefer a crisper skin, you can broil the chicken for the last 2-3 minutes of cooking time in the oven.
• To make a pan sauce, you can add a splash of white wine or lemon juice to the chicken broth in the skillet after cooking and simmer for a couple of minutes.
• Leftover cooked chicken can be shredded and used in salads, wraps, or other recipes throughout the week.

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