I don’t know about you, but I am always looking for ways to make mealtime easy. It can become such a hassle to make 3 meals a day for yourself and your family or whoever else may be depending on you for food. So whether that is finding a meal that cooks fast or one that takes minimal prep, I am all for it! Healthy one skillet meals have been my lifesaver, like this Creamy Orzo recipe. Only a few minutes of prep and one dish to wash? Um, sign me up! But sometimes it can be hard to find a grain-free cast iron skillet recipe that is healthy. So if you are AIP, paleo, or whole 30, and looking for an easy healthy meal idea, look no further! This grain-free AIP one skillet meal is just for you!
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This AIP healthy one skillet meal uses three basic ingredients and gets a good home cooked meal to your table with only 6 minutes of prep! Even though everything is put in the same skillet, the chicken and veggies come out perfectly after roasting in a cast iron skillet. And as far as healthy meals go, this skillet with chicken, sweet potatoes, and brussel sprouts makes a fairly inexpensive option. Yay for saving money! This is one of my favorite meals because It only takes 6 minutes of prep time, uses one skillet, is inexpensive to make, and is delicious! There really is no losing with this healthy cast iron skillet recipe!
Tips for making this healthy one skillet meal
For one skillet meals, I love using my 12 inch cast iron skillet. Not only is cooking with cast iron better for you than using nonstick skillets, but they also cook your food better. If you do not have a cast iron skillet you need to get one! I love my cast iron skillets because they are a multipurpose tool. You can cook with them on the stove top or in the oven. Plus there are so many great cast iron skillet recipes out there like this creamy Orzo!
They are also reasonably priced, and they actually get better the more you use them. And as long as you take care of your skillet, it can last you your entire lifetime. This 12 inch skillet from lodge is the one I use, and I love it! If you do not have a cast iron skillet then you can easily make this meal in a baking dish.
How do I make sure everything bakes evenly?
The key to a perfectly baked one skillet meal is how thick you cut your veggies. Because the potatoes and brussel sprouts cook at different rates you want to cut your brussel sprouts thick and your sweet potatoes thinner. I cut my brussel sprouts just in half for this recipe. It’s important that you don’t cut the brussel sprouts thin or they may become mushy while they are roasting.
Can I use a different cut of chicken?
I like using chicken legs and thighs in this recipe because they are fattier and cook better in the oven. The main danger of baking chicken is that it can dry out. Whatever cut of meat you decide to use, I recommend using one that still has the skin on it so the fat will keep the meat juicy. If you use a cut of chicken that is boneless and skinless you may need to remove it from the oven before the veggies are done. At the 20 minute mark check your chicken.
Can I use frozen chicken?
Avoid using frozen chicken! There have been times when I have not planned ahead and all I have is frozen chicken. The frozen chicken will cook, but it adds 15-20 minutes to the cook time and the chicken will cook longer than the veggies. For this one skillet meal to be hassle free, make sure to thaw your chicken.
Lets make this Cast Iron Skillet Recipe Healthy!
Start by preheating the oven to 425 degrees Fahrenheit.
Next, wash and cut your vegetables. Rinse the sweet potatoes and brussel sprouts and cut the sweet potatoes like fries in long thin strips. The potatoes take longer to bake than the brussel sprouts so make sure to cut the potatoes thinner. Cut each brussel sprout in half.
In a large 12 inch skillet or pan, place your chicken thigh, sweet potatoes, and brussel sprouts. Use 1 tablespoon of olive oil on the sweet potatoes and ½ tablespoon olive oil on the brussel sprouts. If your chicken is skinless rub some oil on it as well.
Next season the meat and vegetables. Put the rosemary, ½ teaspoon salt, ½ teaspoon pepper, and ½ teaspoon of garlic on the chicken. Season the sweet potatoes with ½ teaspoon of garlic, ½ teaspoon salt, and ½ teaspoon pepper. For the brussel sprouts, season them with ¼ teaspoon salt and ¼ teaspoon garlic.
Toss the veggies so they get coated in the oil and seasonings and place the skillet in the oven. If it’s not at the correct temperature, don’t worry, just get the skillet in the oven so your food can start baking.
Baking this Easy One Skillet Meal
At about 20 minutes check the skillet. Pull it out of the oven and stir the vegetables so they do not stick to the bottom of the pan and they cook evenly (do not skip this step or you may burn your veggies!). Put the skillet back in the oven and cook for another 15-20 minutes.
The meal will be done when the veggies are tender and when the chicken is cut and only clear juice comes out. Check at the meatiest part of the chicken, in the middle of the thigh.
This one skillet meal serves 2 people! Serve immediately or you can save this for later in an airtight container in the refrigerator for up to a week.
If you liked this easy meal, you should check out these!
Cast Iron Skillet Recipe: Chicken, Sweet Potatoes, and Brussel Sprouts
Ingredients
- 1 Chicken thigh and drumstick with bone in
- 1 lbs Orange sweet potato 2 medium potatoes
- ⅓ lbs Brussel sprouts
- 1 ¼ Teaspoon Salt
- 1 ¼ Teaspoon Garlic
- 1 Teaspoon Pepper
- ½ Teaspoon Rosemary
- 1 ½ Tablespoon Olive oil
Instructions
- First start by preheating the oven to 425 degrees Fahrenheit
- Next, cut your vegetables. Cut the sweet potatoes like fries in long thin strips. Cut each brussel sprout in half.
- In a large 12 inch skillet or pan, place your chicken sweet potatoes and brussel sprouts.
- Use 1 tablespoon of olive oil on the sweet potatoes and ½ tablespoon olive oil on the brussel sprouts. If your chicken is skinless, rub some oil on it as well.
- Next season the meat and vegetables. Put the rosemary, ½ teaspoon salt, ½ teaspoon pepper, and ½ teaspoon of garlic on the chicken.
- Season the sweet potatoes with ½ teaspoon of garlic, ½ teaspoon salt, and ½ teaspoon pepper.
- For the brussel sprouts, season them with ¼ teaspoon salt and ¼ teaspoon garlic.
- Toss the veggies so they get coated in the oil and spices and place them in the oven.
- At about 20 minutes check the skillet. Pull it out of the oven and stir the vegetables so they do not stick to the bottom of the pan. Put it back in the oven and cook for another 15-20 minutes.
- The meal will be done when the veggies are tender and when the chicken is cut and only clear juice comes out. Check at the meatiest part of the chicken, in the middle of the thigh.
- This one skillet meal serves 2 people! Serve immediately or you can save this for later in an airtight container in the refrigerator for up to a week.
