Cast-Iron Chicken Breast
User Reviews
4.6
345 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
35 mins
-
Servings
4 servings
-
Calories
242 kcal
-
Course
Main Course
-
Cuisine
American
Cast-Iron Chicken Breast
Report
Discover the secret to quick and delicious cast iron chicken breasts - perfect for easy dinners! They're tender, versatile, ready in no time, and pair perfectly with salads, mashed potatoes, and more. They are ideal for meal prep, too!
Share:
Ingredients
- 4 boneless skinless chicken breasts about 7 oz/ 200 g each Notes 1, 2
- 1-2 lemons Note 3
- small handful of parsley 10 g/ 0.3 oz picked leaves, Notes 4,5
- 2-3 teaspoons honey
- 3 tablespoons olive oil divided
- 1 teaspoon fine sea salt
- ½ teaspoon ground black pepper
Add to Shopping List
Instructions
- Lemon: Wash and zest the lemon. Juice it. I start with 3 tablespoons of lemon juice and add more to the marinade as required.1-2 lemons
- Make the marinade: Mix lemon zest and juice, parsley leaves, honey, 2 tablespoons of olive oil, salt, and pepper in a small blender. Process well. Adjust the taste with more lemon juice or honey according to your liking. Alternatively, finely chop the parsley and mix it with the remaining marinade ingredients.lemon zest and juice + small handful of parsley + 2-3 teaspoons honey to taste + 2 tablespoons olive oil + 1 teaspoon fine sea salt + ½ teaspoon ground black pepper
- Pound chicken: Place the breasts on a board between two pieces of plastic wrap. Pound them to an even thickness for even and quick cooking.4 boneless skinless chicken breasts
- Marinate chicken: Place the chicken breasts and marinade in a shallow dish in a single layer. Let the chicken marinate on the counter for 30 minutes or in the refrigerator for about 3 hours. Remove from the fridge 30 minutes before cooking.Alternatively, use a Ziplock bag to hold the chicken and the marinade. Seal the bag and squeeze out the excess air.
- Cook chicken breasts: Heat a cast-iron skillet very well (for 5 to 10 minutes). Heat the remaining oil, add the chicken, turn the heat to medium-low, and cook 13-15 minutes, turning several times in between but not disturbing the chicken for the first 4-5 minutes or so.1 tablespoon olive oil
- Temperature: After the initial 4-5 minutes, if the chicken breast gets too dark too soon, lower the heat and move the chicken around in the skillet.
- Check doneness with an instant-read thermometer; the safe internal temperature is 165°F/74°C. Or check by inserting a skewer in the thickest part of the breast; the juices should run clear. Avoid overcooking, particularly if the chicken pieces are thinner.
- Rest the chicken breasts for about 5 minutes before serving.
Equipments used:
Notes
- Chicken breasts: Use pieces similar in size and thickness to ensure even cooking, ideally weighing around 7 oz/ 200 g each. A bit more or less is OK, but adjust the cooking time accordingly.
- Other cuts: Skin-on breasts are great, too; cook them on the skin side first. Alternatively, use boneless, skinless thighs; the cooking time will not change too much. Add a couple of minutes and check that the meat is cooked through.
- Lemon: Preferably an unwaxed lemon, as you will need both zest and juice.
- Parsley: Frozen parsley is also ok. You can replace it with other fresh or dried herbs like oregano, thyme, or rosemary.
- Alternative seasonings: Italian seasoning, Cajun seasoning, curry powder, Garam Masala, all-purpose seasoning, or any chicken rub or spice mixture you like. You can also add 1-2 grated garlic cloves or ½ teaspoon garlic powder to the marinade.
Nutrition Information
Show Details
Serving
1chicken breast
Calories
242kcal
(12%)
Carbohydrates
6g
(2%)
Protein
24g
(48%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.01g
Cholesterol
72mg
(24%)
Sodium
722mg
(30%)
Potassium
461mg
(13%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
41IU
(1%)
Vitamin C
16mg
(18%)
Calcium
14mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 242 kcal
% Daily Value*
| Serving | 1chicken breast | |
| Calories | 242kcal | 12% |
| Carbohydrates | 6g | 2% |
| Protein | 24g | 48% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 72mg | 24% |
| Sodium | 722mg | 30% |
| Potassium | 461mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 41IU | 1% |
| Vitamin C | 16mg | 18% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
345 reviews
Excellent
Other Recipes
You'll Also Love
Cast Iron Skillet Roasted Garlic Butter Chicken with Potatoes and Tomatoes
American, Canadian
5.0
(3 reviews)
