Bone-in chicken breast cooked in cast-iron cookware offers a health bonus: increased iron content. Cast-iron cookware increases the iron content of the food cooked in it by up to 5 mg, according to Columbia University. Iron is an important nutrient that transports oxygen through the blood and muscles. If your body becomes low in iron, you can suffer from anemia. Cast-iron cookware conducts heat and is built to withstand stove-top and oven cooking, making it suitable for baking. Use heart-healthy olive oil when preparing the chicken breasts and season them with just a bit of salt and pepper for a healthy, nutrient-rich dish that is simple to make.
Step 1
Preheat the oven to 450 degrees Fahrenheit.
Step 2
Rinse the chicken breast under cool running water and pat it dry with paper towels.
Step 3
Set the cast-iron skillet over a stove-top burner set to high heat.
Step 4
Pour just enough olive oil into the pan to coat it evenly.
Step 5
Season the chicken breast evenly with salt and pepper.
Step 6
Put the chicken breast into the hot skillet and brown the chicken on both sides, for about two to three minutes per side.
Step 7
Place the skillet into the oven.
Step 8
Cook the chicken in the oven for about 15 minutes, or until the chicken has no signs of pink in the middle of the meat or a meat thermometer inserted in the thickest part of the breast registers 165 degrees Fahrenheit.
Tips and Warnings
- Spice the chicken breast by coating it in herbs and Parmesan cheese before cooking the poultry in the skillet. After cooking the chicken breast, deglaze the pan with water and pour the pan juices over the meat.
- Never use soap -- but only water -- to clean a cast-iron skillet. Dry the skillet thoroughly after washing it to prevent rust from forming.
Things You'll Need
- Paper towels
- Cast-iron skillet
- Olive oil
- Salt and pepper
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