Easy, quick and healthy. Wouldn’t it be great if every dinner was like that?
This time of year, when gray skies continue, I especially crave vegetables. The salads of spring seem far away, but I want fresh veggies. I know they are not the fresh, farmer’s market variety but still, I gotta have ’em. Yet, dinner time is busy and time is always short.
Out comes the cast iron skillet. I love it as I can do a quick saute, then pop it into the oven to finish roasting. One pan makes it super easy. And yes, you can use that cast iron pan for veggies and healthy cooking.
Are you a cast iron fan? We have been teaching cooking classes on cast iron and these classes sell out. Are you unsure about using cast iron? We wrote this article on cast iron cookware for the Kansas City Star and it shares insight on washing (which is easy), seasoning (not scary) and several delicious recipe.
This recipe means dinner on the table in no time, while the fresh flavors and veggies will brighten the gloomiest cool day.
Skillet Chicken and Green Beans
3 tablespoons olive oil, divided
1 to 1¼ pounds boneless, skinless chicken breast halves, pounded until even and about ½-inch thick
1 teaspoon Italian seasoning
Salt and pepper, to taste
1 shallot, chopped
2 to 3 cloves garlic, minced
2 cups fresh green beans, ends trimmed
½ cup reduced sodium chicken broth
1 cup grape tomatoes, halved
2 tablespoons minced fresh basil
Juice of 1 lemon
Preheat oven to 425° F. Heat 1½ tablespoons oil in a 12-inch cast iron skillet over medium heat. Add the chicken. Season with Italian seasoning, salt and pepper. Cook on each side until lightly browned; remove to a plate.
Add the remaining oil to the skillet. Add the shallot and cook, stirring frequently, 1 to 2 minutes. Add the garlic and cook for 30 seconds. Add the green beans, season with salt and pepper and cook, stirring frequently for 2 to 3 minutes. Pour the chicken broth over the beans and cook for 5 minutes.
Move the green beans to one side of the pan. Arrange the chicken in the skillet and spoon the beans evenly over and around the chicken. Transfer the skillet to the hot oven and roast, uncovered, for 12 minutes. Carefully sprinkle the grape tomatoes on top of the chicken and continue to roast 2 to 3 minutes or until the chicken is done and registers 165° F. on a meat thermometer.
Remove from the oven and drizzle with the lemon juice. Sprinkle with the fresh, minced basil.
Makes 4 servings.
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