Cast Iron Skillet Chicken with Roasted Root Vegetables

Name: Cast Iron Skillet Chicken with Roasted Root Vegetables
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 servings
Cuisine: American
Ingredients: 4 ounce chicken breast (boneless, skinless); 0.5 tablespoon olive oil; 0.5 carrot (peeled and sliced into 1/2-inch rounds); 0.5 parsnip (peeled and sliced into 1/2-inch rounds); 0.25 teaspoon dried thyme; 0.25 teaspoon garlic powder; 0.5 teaspoon kosher salt; 0.25 teaspoon black pepper; 0.25 cup chicken broth (for pan sauce)

Crispy pan-seared chicken breast cooked in a cast iron skillet, served with tender, caramelized roasted carrots and parsnips.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 1
Cuisine: American
Difficulty: Easy

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Paleo
High-Protein
Whole30
Kosher
Halal

Ingredients

4 ounce chicken breast (boneless, skinless)
0.5 tablespoon olive oil
0.5 carrot (peeled and sliced into 1/2-inch rounds)
0.5 parsnip (peeled and sliced into 1/2-inch rounds)
0.25 teaspoon dried thyme
0.25 teaspoon garlic powder
0.5 teaspoon kosher salt
0.25 teaspoon black pepper
0.25 cup chicken broth (for pan sauce)

Instructions

Preheat oven to 400°F (or use air fryer if preferred). Toss 1/2 each carrot and 1/2 each parsnip with 1/2 tablespoon olive oil, 1/4 teaspoon dried thyme, 1/4 teaspoon garlic powder, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper. Spread on a small baking sheet.
Roast vegetables for 15-20 minutes, or until tender and lightly caramelized. If using an air fryer, cook at 375°F for 10-15 minutes, shaking halfway.
While vegetables roast, season 4 ounces chicken breast with 1/4 teaspoon kosher salt and 1/8 teaspoon black pepper.
Heat 1/2 tablespoon olive oil in a cast iron skillet over medium-high heat. Sear chicken for 4-6 minutes per side, until golden brown and cooked through (internal temperature 165°F).
Remove chicken from skillet. If desired, add 1/4 cup chicken broth to the hot skillet, scraping up any browned bits to create a quick pan sauce. Simmer for 1-2 minutes until slightly reduced.
Serve the skillet chicken with the roasted root vegetables, drizzling with pan sauce if made.

Notes

Adjust roasting time for vegetables based on thickness and desired tenderness.

Nutrition (per serving)

Calories: 435
Protein: 37.3 g
Carbohydrates: 26.5 g
Fat: 19.8 g
Fiber: 6.7 g
Sodium: 760 mg
Saturated Fat: 2.9 g
Sugar: 7.8 g
Cholesterol: 85 mg