2TablespoonsOilA high smoke point oil. Be sure not to use olive oil.
Preheat oven to 350F.
Rinse and thoroughly pat dry chicken.
Place salt and pepper in a small dish.
Sprinkle the salt and pepper mix over the chicken to create a fine, even layer on both sides. You will likely not need the full amount of salt and pepper, especially if your breasts are smaller than 8oz. Please refer to the photo above for reference.
Heat oil in a cast iron skillet over high heat.
When you start to see it shimmer add chicken to hot pan and do not move from the initial spot.
Reduce heat to medium-high heat.
Cook for 2-3 minutes. Check for adequate browning before flipping.
Cook, uncovered, for an additional 2-3 minutes.
Place the entire pan into the oven to finish cooking.
Set the timer for 8 minutes then check the internal temperature to get a gauge of where you are.
Once you reach 160F, remove from oven and let sit in pan for a few minutes longer.