Cast Iron Skillet Chicken Breast

Cast Iron Skillet Chicken Breast made to order and seared to perfection for a perfectly juicy cut of meat that's soft and tender.

How do I cook chicken breast without drying it out

The following are tips for cooking chicken breast without drying it out:

• Do not depend on cooking time instead focus on the internal temperature of the chicken breast to prevent it from being overcooked and tasting dry and flavorless.
• Invest in an instant read thermometer to check the internal temperature in the thickest part of the chicken breast without touching the bone if you're working with bone-in chicken breast
• The ultimate key is to brine your chicken breast for at least 15 minutes or up to 6 hours in the fridge.  I wouldn't recommend brining longer than 6 hours it really isn't necessary.  Brining any protein allows for moist and juicer meat

Can you cook chicken in a cast iron skillet

Like most proteins, you can certainly cook chicken in a cast iron skillet. It's important that your skillet is well seasoned and properly cared for - for the best results and to prevent your chicken from sticking to the skillet. Cooking in a cast iron skillet allows for beautiful searing and greater heat distribution throughout the skillet which in turn allows for the chicken to cook evenly.

How do you sear chicken in a cast iron skillet

Searing chicken in a cast iron skillet is simple and only requires:

1. That your skillet is hot but not scorching hot say medium high to high heat
2. A fat or cooking oil with a high smoke point (grapeseed oil, avocado oil, canola oil), once you add your chicken in the skillet
3. Do not disturb or flip the chicken over until the nice brown crusty outer coating develops

What can you not cook in a cast iron

There a certain foods that you shouldn't cook in a cast iron skillet. Check out the following lists:

• Acidic foods such as tomato based food or lemons (can break down the seasoned surface)
• Eggs (will basically stick to the skillet)
• Sticky foods (makes it more challenging to clean the skillet)
• Fish, in particular delicate fish (will stick and also cause the skillet to smell fishy even after cleaning)

How long do you sear chicken

You sear chicken for at least 6 to 8 minutes until a nice golden brown crusty outer coating develops before flipping it over.

Side dish ideas

If you're looking for ideas to complete your dish, check out a few of the side dishes that I've highlighted below:

Crispy Sweet Potato Fries

Oven Roasted Broccolini

Roasted Asparagus With Garlic | Whole30

How to Bake Sweet Potatoes Fast

Oven Roasted Potatoes

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Cast Iron Skillet Chicken Breast

By Cree

Cast Iron Skillet Chicken Breast made to order and seared to perfection for a perfectly juicy cut of meat that's soft and tender.

4.67 from 6 votes

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Prep Time: 5 minutes

Cook Time: 22 minutes

Brine: 30 minutes

Calories: 549kcal

Ingredients 

1x2x3x

Simple Brine

• ▢ 12 cups warm water
• ▢ ¼ cup kosher salt

Seasoning

• ▢ 2 chicken breast bone-in (cook the appropriate amount of chicken breast based on the number of people you are serving)
• ▢ ½ tablespoon kosher salt
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon smoked paprika
• ▢ ½ teaspoon red pepper flakes
• ▢ ½ teaspoon black pepper
• ▢ ⅛ teaspoon dried thyme
• ▢ 2 tablespoon grapeseed oil (or other cooking oil with high smoke point)
• ▢ 2 tablespoon butter (or ghee if on Whole30)

Instructions

• Preheat oven to 425 degrees
• Wash chicken (optional). I do but I know there is debate around should one wash chicken
• In a pot or large bowl add 12 cups of warm water. Add salt and stir until salt dissolves. Add chicken breast. Allow chicken to brine for at least 15 minutes or up to 6 hours.
• Remove chicken breast from brine and rinse with water. Pat dry with paper towels
• Season side with skin using kosher salt, garlic powder, onion powder, pepper, smoked paprika, red pepper flakes, dried thyme
• Place cast iron skillet over medium to high heat. Add grapeseed oil (or other cooking oil with high smoke point) and butter (or ghee). When skillet is hot, add chicken breast to cast iron skillet with skin-side down and sear for 3 to 4 minutes. Flip chicken breast over (skin-side up) and place cast iron skillet in oven to roast. Roast until internal temperature reaches 165 degrees. Use a meat thermometer to check internal temperature of each breast.
• Remove skillet from oven and spoon pan juices over each chicken breast several times. Place chicken breast on a serving dish and allow them to rest (about 5 to 7 minutes) to redistribute the juices.

Notes

**Please note: Nutritional values serve as a guide only as values may vary.

 

 

Nutritional calculation for sodium does not include the brining process.

 

 

Rather than focus on the time it takes to roast chicken breast, pay attention to the internal temperature to prevent the chicken from tasting dry. It's worth investing in a meat thermometer.

Nutrition

Calories: 549kcal | Carbohydrates: 3g | Protein: 38g | Fat: 42g | Saturated Fat: 13g | Cholesterol: 146mg | Sodium: 2044mg | Potassium: 438mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1141IU | Calcium: 65mg | Iron: 2mg

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