Ingredients
Chicken:
4 chicken breasts (4-5 ounces each)
1 teaspoon salt
½ teaspoon EACH: black pepper, paprika, AND dried thyme
¼ teaspoon EACH: garlic powder AND onion powder
1 tablespoon oil (such as avocado, sunflower, grapeseed)
Garlic Butter:
2 tablespoons butter
1 tablespoon fresh parsley
3 cloves garlic, minced or grated
1 teaspoon EACH: Italian seasoning AND honey
Pinch of red pepper flakes, optional
Instructions
PREP: Position a rack in the center of the oven and preheat the oven to 425ºF. Pound the thickest part of the chicken breast using the flat portion of a meat mallet (with a piece of plastic wrap placed on top of the breast.) This will ensure even cooking. Combine the salt, paprika, black pepper, dried thyme, garlic powder, and onion powder in a small bowl. Season both sides of the chicken breasts with this seasoning. You can allow the chicken to sit at room temperature for 5-20 minutes if you have time, or cook it immediately.
SEAR: Add the oil to a cast-iron skillet (or any oven-safe skillet) over medium-high heat. When the oil is hot add the chicken breasts in a single layer and sear for roughly 1-2 minutes on each side. You don’t want to cook them all the way through, just give it a nice crust on both sides.
GARLIC BUTTER: While the chicken is cooking, combine the butter, parsley, garlic, Italian seasoning, honey, and red pepper flakes (if using) in a small bowl. Zap in the microwave in 15-20 second increments until the butter melts and all the ingredients combine.
ROAST: Pour the garlic butter over the chicken breasts and place the skillet in the oven for 10-14 minutes OR until the chicken cooks all the way through and reaches an internal temperature of 165ºF. Remove from the oven and allow the chicken to rest for a few minutes before serving How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 Lbs your first week and 2-5 Lbs every week after. Visit us at at dietaefectiva.net to learn more about our program CG
