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Ingredients
2 bone-in chicken breast halves or leg quarters
1/2 teaspoon salt
1/8 teaspoon white pepper
3 tablespoons canola, peanut or vegetable oil
Instructions
1/2 teaspoon salt
1/8 teaspoon white pepper
3 tablespoons canola, peanut or vegetable oil
1. Preheat oven to 450F.
2. Sprinkle chicken with salt and pepper. Heat a cast iron skillet over high heat. Add oil and place chicken skin side down in the pan.
3. Cook 7 to 8 minutes or until a crispy crust forms. Place in oven and bake 15 to 20 minutes. Pierce chicken with a fork near; if juices run clear, chicken is done. Serves 2.
Nutritional Information
2. Sprinkle chicken with salt and pepper. Heat a cast iron skillet over high heat. Add oil and place chicken skin side down in the pan.
3. Cook 7 to 8 minutes or until a crispy crust forms. Place in oven and bake 15 to 20 minutes. Pierce chicken with a fork near; if juices run clear, chicken is done. Serves 2.
Per serving: 340 calories, 24g fat, 30g prot., 0g carbs., 0g fiber, 670mg sodium.
