Healthy Food Recipes: How to Cook Chicken Breast in a Cast Iron Skillet

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 (approximately 1.5 lbs)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary

Steps to Cook:

1. Prepare the Chicken Breasts: a. Pat the chicken breasts dry with paper towels to remove any excess moisture. b. Season the chicken breasts evenly on both sides with salt, black pepper, garlic powder, dried thyme, and dried rosemary.

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

3. Sear the Chicken Breasts: a. Carefully place the seasoned chicken breasts in the hot skillet, making sure not to overcrowd the pan. 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 with the seared chicken breasts to a preheated 400°F (200°C) oven. b. Bake the chicken for an additional 10-15 minutes, or until the internal temperature reaches 165°F (75°C) when measured with a meat thermometer.

5. Rest and Serve: a. Remove the cast iron skillet from the oven and transfer the cooked chicken breasts to a cutting board. b. Let the chicken rest for 5 minutes before slicing or serving.

Cook’s Note:

• Ensure that the cast iron skillet is well-seasoned and preheated properly before adding the chicken. This will help create a nice sear on the meat.
• Adjust the cooking time in the oven based on the thickness of your chicken breasts. Thicker breasts may require a longer baking time.
• Serve the chicken breasts with your choice of roasted vegetables, a fresh salad, or your favorite side dish.
• For added flavor, you can baste the chicken with the pan juices during the baking process.
• If the chicken is browning too quickly in the skillet, reduce the heat to medium to prevent burning.
• Let the chicken rest for a few minutes before serving to allow the juices to redistribute throughout the meat, resulting in a juicier and more flavorful dish.

This recipe for cooking chicken breasts in a cast iron skillet is a simple and delicious way to prepare a healthy and satisfying meal. The combination of searing the chicken on the stovetop and finishing it in the oven ensures that the chicken breasts are cooked through and remain juicy and tender.

The seasoning blend of salt, black pepper, garlic powder, dried thyme, and dried rosemary adds a flavorful layer to the chicken, complementing its natural flavors. The cast iron skillet is the perfect vessel for this cooking method, as it provides even heat distribution and helps create a beautiful sear on the chicken.

One of the key benefits of this recipe is its versatility. The cooked chicken breasts can be served on their own, or they can be incorporated into a variety of dishes, such as salads, wraps, or rice bowls. The leftovers can also be easily reheated and enjoyed for a quick and healthy lunch or dinner.

When it comes to the cooking process, it’s important to pay attention to the details. Ensuring that the cast iron skillet is properly preheated and that the chicken is patted dry before seasoning will help create that desired golden-brown crust. Additionally, keeping a close eye on the chicken during the baking process and adjusting the cooking time as needed will help prevent overcooking and ensure the chicken remains juicy and tender.

Overall, this recipe for cooking chicken breasts in a cast iron skillet is a simple, yet delicious way to incorporate a healthy protein into your meals. With just a few simple ingredients and a bit of hands-on time, you can enjoy a flavorful and satisfying chicken dish that is sure to become a staple in your healthy cooking repertoire.