Healthy Chicken Breast Recipe

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Additional Time: 5 minutes

Total Time: 30-35 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (about 1.5 lbs)
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• 1/4 tsp cayenne pepper (optional)

Steps to Cook:

1. Prepare the Chicken: a. Pat the chicken breasts dry with paper towels. b. Season the chicken on both sides with salt, black pepper, paprika, garlic powder, and dried thyme. If desired, also add a pinch of cayenne pepper for a little kick.

2. Heat the Cast Iron Skillet: a. Place a large cast iron skillet over medium-high heat and let it heat up for about 5 minutes. b. Add the olive oil and swirl to coat the bottom of the pan.

3. Cook the Chicken: a. Carefully place the seasoned chicken breasts in the hot cast iron skillet. b. Cook the chicken for 6-8 minutes per side, or until it reaches an internal temperature of 165°F. c. Adjust the heat as needed to prevent the chicken from burning. d. Flip the chicken only once during the cooking process to get a nice sear on both sides.

4. Rest and Serve: a. Once the chicken is cooked through, transfer it to a clean cutting board or plate. b. Let the chicken rest for 5 minutes before slicing or serving. c. Serve the cast iron chicken breasts hot, with your choice of sides or in your favorite recipes.

Cook’s Note:

• Ensure the cast iron skillet is thoroughly preheated before adding the chicken to get the best sear.
• Adjust the cooking time based on the thickness of your chicken breasts. Thinner breasts may cook faster, while thicker ones may require a few extra minutes.
• For a juicier chicken, consider brining the breasts in a saltwater solution for 30 minutes to an hour before cooking.
• Experiment with different seasoning blends or marinades to add more flavor to the chicken.
• Leftovers can be stored in an airtight container in the refrigerator for 3-4 days and reheated or used in other recipes.

This healthy chicken breast recipe is a simple and delicious way to prepare a lean protein that can be enjoyed on its own or incorporated into various meals. The cast iron skillet method ensures a perfectly seared and juicy chicken every time, while the flavorful seasoning blend adds depth and complexity to the dish.

The prep time is minimal, and the total cooking time is under 35 minutes, making this an ideal option for a quick and nutritious weeknight dinner. Serve the cast iron chicken breasts with your choice of roasted vegetables, a fresh salad, or whole grains for a well-balanced and satisfying meal.

One of the great things about this recipe is its versatility. The seasoned chicken can be used in a variety of ways, such as sliced and added to salads, shredded and used in wraps or tacos, or diced and incorporated into soups, casseroles, or pasta dishes. The leftovers also make for a convenient and healthy lunch option throughout the week.

For those looking to add more lean protein to their diet, this cast iron chicken breast recipe is an excellent choice. The combination of the seared exterior and juicy interior, coupled with the flavorful seasoning blend, makes for a truly delectable and nutritious dish that the whole family is sure to enjoy.