Nutrition balance score
Good
Glycemic Index
23
Low
Glycemic Load
0
Low
Nutrition per serving
Calories319.6 kcal (16%)
Total Fat18.3 g (26%)
Carbs0.9 g (0%)
Sugars0.1 g (0%)
Protein35.7 g (71%)
Sodium302.1 mg (15%)
Fiber0.2 g (1%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Pound the thicker end of the chicken to make both sides leveled out so they cook evenly.
Step 2
Fill a large bowl with 6 cups of lukewarm water and add 1/4 cup kosher salt, stir to dissolve.
Step 3
Add the chicken breasts to the water and let them sit, refrigerated at least 1 to 1 1/2 hours to brine. Remove from water, pat dry with paper towels and discard the water.
Step 4
In a small bowl combine 3/4 teaspoon salt, with the remaining spices. Spritz the chicken with oil and rub all over, then rub the spice mix over the chicken.
Step 5
Preheat the oven to 350F. Heat an oven safe or cast iron skillet over high heat for 5 minutes until it is very hot.
Step 6
Place the chicken on the hot skillet, and cook for 1 minute. Turn, and cook 1 minute on other side.
Step 7
Transfer skillet to the oven and bake until no longer pink in the center and the juices run clear and a thermometer reads 165F inserted in the center, about 8 to 10 minutes.
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