How much protein is in cast iron chicken breast with white rice?

One serving of cast iron chicken breast with white rice has 66g protein, 536 calories, and costs approximately $2.01.

How long does it take to make cast iron chicken breast with white rice?

About 17 minutes total (3 min prep + 14 min cook time at Medium-high).

Cast IronChickenRice

66g protein, $2.01/plate, 17 min. Cast Iron perfection.

🍳Cast Iron

🍗Chicken200g

🍚Rice1 serving

Don't move it — let the crust form

Protein

66g

Calories

536

Cost

$2.01

Total Time

17m

9.3/10

Protein

10.0

Value

10.0

Speed

8.0

Ease

8.5

1serving

536cal

Calories

66g

Protein

45g

Carbs

Fat

Heat cast iron skillet over medium-high until smoking hot.

Season chicken. Add 1 tbsp oil to pan.

Sear 6-7 min per side. Don't touch it while it sears.

Internal temp: 165°F. Rest 3 min.

Medium-high•14 mincook time

→At $2.01/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.
→Make a big batch of rice on Sunday. Reheat all week.