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cast iron chicken breast

Cast Iron Chicken Breast

Rosanna Stevens
Flattened chicken breast cooked in cast iron skillet for a quick, juicy and delicious meal!
5 from 2 votes
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Prep Time 3 minutes
Cook Time 5 minutes
resting time 2 minutes
Total Time 10 minutes
Course Appetizer, Main Course, Snack
Cuisine American
Servings 1 person
Calories 301 kcal

Equipment

Ingredients
 

  • 1 chicken breast
  • 1 teaspoon rosemary salt
  • 1 teaspoon oil
  • ¼ lemon
  • cracked black pepper

Instructions
 

  • Make your herb salt by grinding or blending together sea salt and chopped rosemary leaves. 
  • Butterfly the chicken breast by carefully slicing through the centre of the meat and opening it like a book. 
  • Sandwich the chicken breast between two pieces of greaseproof paper and then hit with a rolling pin to flatten it.
  • Season the flattened chicken breast by rubbing it with oil and sprinkling over the salt. 
  • Heat a cast iron skillet until it is very hot. Be careful! 
  • Put the flattened chicken breast into the cast iron and hold it down using a spatula or other cooking utensil for a few seconds. Allow it to cook 80% of the way through to get a nice brown on this side. 
  • Once the chicken is almost cooked all the way through, flip it over to finish and seal the other side. 
  • Squeeze over the lemon juice and sprinkle over a little more salt. 
  • Remove from the cast iron skillet and allow to rest for two minutes. Serve the cast iron chicken breast, and enjoy! 

Nutrition

Calories: 301kcalCarbohydrates: 3gProtein: 48gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 145mgSodium: 263mgPotassium: 873mgFiber: 1gSugar: 1gVitamin A: 74IUVitamin C: 17mgCalcium: 18mgIron: 1mg
Keyword cast iron chicken breast, cast iron skillet chicken breast, chicken breast recipe, flattened chicken breast
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