Cast Iron Skillet Chicken
2 Tbsps Olive Oil, 1 Chopped Onion, 2-3 cloves garlic, 1/2 Chopped Green or Red Pepper, About 6 Mushrooms sliced in chunks
1-2 Tbsp each Oregano + Basil, 1-2 Tsp each Paprika + Black Pepper, a few pinches of salt (to taste)
1 Cup Rice, 4-6 Chicken Breasts, 1 Can 16-19 oz Black Beans, 1 Can 28 oz Crushed Tomatoes (or use tomato sauce), 2-3 cups water
Preaheat oven to 350. On stovetop, heat the skillet and oil, add the onions and saute until soft and lightly brown. Lower heat, add the garlic mushrooms and peppers, saute til soft. (if not using a cast iron skillet, transfer the contents of pan to a baking dish once sauteed).
Spinkle half the seasonings and mix in with the sauteed vegetables. Add rice, beans, top with chicken. Sprinkle remaining seasonings on top and pour tomatoes over all. Add one cup water. Cover the skillet with aluminum foil and place it in the oven for about 25 minutes, watch to make sure it remains moist and add more water as needed. After 25 minutes, remove the foil and cook another 10-15 minutes, til rice is soft. While cooking, continue to add water to keep the rice moist. Remove from oven and allow a few minutes to cool.
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
CARY'S CAST IRON SKILLET CHICKEN RECIPE
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