Cast-Iron Chicken Breast
User Reviews
4.6
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
242 kcal
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Course
Main Course
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Cuisine
American
Cast-Iron Chicken Breast
Description
This recipe involves preparing a marinade of fresh lemon zest and juice combined with chopped parsley, honey, olive oil, salt, and black pepper. The chicken breasts are pounded between plastic to achieve uniform thickness, which promotes even cooking. They are marinated in the lemon-herb mixture for 30 minutes at room temperature or up to 3 hours refrigerated, allowing the flavors to penetrate.
The marinade balances acidity from lemon with sweetness from honey and herbal freshness from parsley. Pounding ensures a tender texture by evening out thickness. The recipe suggests weighing chicken breasts around 7 ounces each for best results, but slight variations can be adjusted with cooking time. Alternatives like skin-on breasts or thighs are mentioned, with adjusted cooking advice.
This chicken breast preparation works well for any dish calling for juicy, flavorful cooked chicken, and the lemon and parsley marinade can be customized with herbs or spices as preferred.
Using unwaxed lemons provides better zest, but frozen parsley is acceptable. Other herbs like oregano or thyme can substitute for parsley. Additional seasoning, such as garlic or spice blends, may be added to the marinade to suit taste.
Ingredients
- 4 chicken breast about 7 oz/ 200 g each Notes 1, 2, boneless skinless
- 1-2 lemon Note 3, plural
- 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 salt fine sea salt
- ½ teaspoon black pepper ground
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.
Notes
- Use chicken breasts around 7 oz (200 g) each for even cooking; adjust time for different sizes.
- Skin-on breasts or boneless thighs can be used with minor cooking adjustments.
- Use unwaxed lemons for zest and juice; frozen parsley is fine if fresh is not available.
- You can replace parsley with other herbs like oregano, thyme, or rosemary for different flavor profiles.
- Add garlic or spice blends such as Italian seasoning, Cajun spice, or curry powder to the marinade to vary taste.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.6
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