• Megan Sullivan

Crispy Lemon Cast Iron Skillet Chicken Thighs

Nothing is better than a quick and easy weeknight dinner with roasted veggies and chicken. A true favorite here is this crispy lemon chicken made in a cast iron skillet. The whole meal can be done in 30 minutes.



Did you know there are lots of benefits of cooking in a cast iron skillet?


1. Naturally Non-Stick / Chemical Free - Which is so important. Traditional non-stick pans contain perfluorocarbons, which is a chemical linked to cancer, developmental problems, liver damage and more.


2. Cleans Easily - No need for soap. Your cast iron pans are seasoned naturally; learn more about how to season a pan here. When your pan is hot, put it under running water, scrape off the bits of food and wipe dry with a paper towel.


3. Maintains Constant Heat- What cast iron does do well is hold on to heat: Once a cast-iron pan is hot, it will stay that way much more effectively than stainless steel. This makes cast iron the ideal material for high-heat applications like searing steak.


4. Can use in the oven or on the stove top


5. Adds Iron to your Food - Possibly one of the greatest cast iron skillet health benefits is that it adds iron to your food. A cast iron skillet can increase your iron by almost 20 times!


6. Inexpensive - a Lodge Cast Iron Pan is very cheap (less than $30), shop here!



INGREDIENTS

2 1/2 lbs. (about 6-8) bone-in, skin-on chicken thighs

1 teaspoon coarse salt

handful of fresh thyme

1 teaspoon garlic powder or 2 cloves of fresh garlic (preferred)

1/2 teaspoon freshly ground black pepper

2 tablespoons olive oil or avocado oil (preferred)

1 lemon cut in wedges


INSTRUCTIONS

Heat oven to 425 degrees.  Pat the chicken thighs dry with paper towel.  In a small bowl, combine the salt, garlic powder/fresh garlic, thyme and pepper, then sprinkle over the meat on both sides.In a cast-iron skillet, heat 2 tablespoons of olive oil or (I prefer Avocado Oil) over medium-high heat until hot.  Place chicken thighs into the pan, skin side down.


Next step is key - do not move!


Cook without moving for 7-9 minutes so that the fat can render and the skin can get nice and crispy.Once the chicken releases from the pan and has a nicely browned crust on the skin, flip the chicken pieces over using tongs.  Transfer the skillet with the chicken to the oven and roast for 15 to 18 minutes until cooked through and the internal temperature of the chicken reaches 165 degrees F when tested with an instant read meat thermometer.  Finally, squeeze some fresh lemon.


Serve with your favorite roasted veggies!


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