Cast IronChickenBroccoli
Cast Iron Chicken Breast with Broccoli
66g protein, $2.26/plate, 17 min. Cast Iron perfection.
🍳Cast Iron
🍗Chicken200g
+🥦Broccoli1 serving
Don't move it — let the crust form
Protein
66g
Calories
385
Cost
$2.26
Total Time
17m
Combo Score
9.2/10
Protein
10.0
Value
9.7
Speed
8.0
Ease
8.5
Nutrition Breakdown
1serving
385cal
66g
11g
8g
How to Make It
1
Heat cast iron skillet over medium-high until smoking hot.
2
Season chicken. Add 1 tbsp oil to pan.
3
Sear 6-7 min per side. Don't touch it while it sears.
4
Internal temp: 165°F. Rest 3 min.
Medium-high•14 mincook time
Pro Tips
- →At $2.26/plate with 66g protein, this is elite value.
- →66g protein in one meal — that's almost half your daily target if you're aiming for 150g.
- →Pound to even thickness — cooks faster, stays juicier.
Cost Breakdown
Chicken
$1.76
Broccoli
$0.50
Per Plate
$2.26
Per Month (1x/day)
$68
Protein per dollar: 29.2g/$
Swap It
Different Protein
Different Side
Different Method
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