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Orange Maple Glazed Cast Iron Chicken Breast

Course: Main Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 3 servings
Calories: 394kcal
One-pan wonder juicy chicken with sweet, spicy, and savory flavors made in under 30 minutes
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Ingredients

  • 1 ½ pounds boneless skinless chicken breast
  • sea salt to taste
  • black pepper to taste
  • 1 tablespoon olive oil
  • 1 orange
  • ¼ cup maple syrup
  • ¾ teaspoon ground ginger
  • crushed red pepper to taste
  • dried parsley optional garnish

Instructions

  • Preheat oven to 400 degrees. Butterfly chicken breasts, as needed, so that each piece is no more than one inch thick. Season chicken with sea salt and black pepper then set aside.
  • Add olive oil to cast iron skillet over high heat and heat through (about two minutes).
  • Add chicken breast to heated cast iron skillet (in batches, if necessary) and sear for 2-3 minutes on each side. Remove from off heat.
  • If cooking chicken in batches, add all pieces back to pan when done searing.
  • Meanwhile, zest the orange into a bowl then squeeze in the juice from the orange. Add maple syrup, ground ginger, and crushed red pepper. Whisk until combined.
  • Pour maple orange glaze over top of chicken. Transfer pan to preheated oven and roast for about eight minutes or until chicken is cooked through and sauce is bubbly. Fully cooked chicken should reach an internal temperature of 165 degrees farenheit on a meat thermometer.
  • Garnish with parsley before serving.

Notes

How to keep chicken from sticking to my cast iron skillet? First of all, make sure your skillet is clean and seasoned. Use ample oil with a high enough smoke point (at least 400 degrees). I use the same tips for my fail proof chicken breast.
Can I make it in advance? Yes, you can certainly cook this dish ahead of time and reheat when ready to eat. Store in the in an airtight container in the refrigerator and it will keep for up to one week.

Nutrition

Calories: 394kcal | Carbohydrates: 24g | Protein: 49g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 145mg | Sodium: 266mg | Potassium: 985mg | Fiber: 1g | Sugar: 20g | Vitamin A: 166IU | Vitamin C: 26mg | Calcium: 59mg | Iron: 1mg