Cast Iron Classic: Clean Fifteen Veggie & Chicken Skillet
A everyday one-pan dinner featuring safer ingredients and kitchen tools.
There’s something timeless and satisfying about cooking a meal in cast iron. It's a safe non-toxic cookware option, and somehow brings out rich, bold flavors in every dish! For this one-pan dinner, we’re keeping it simple, healthy, and delicious by focusing on ingredients from the Environmental Working Group's Clean Fifteen—produce that tends to have the least pesticide residue.
This recipe is quick to make, full of nutrients, and perfect for weeknight dinners. Plus, cleanup is a breeze when everything cooks in one pan. Let’s get cooking!
Clean Fifteen Cast Iron Veggie & Chicken Skillet
Serves: 4-6
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
2 tablespoons coconut oil (for high heat cooking)
1 pound chicken thighs or breasts
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon paprika (optional)
1 teaspoon garlic powder
1/4 cup fresh parsley, chopped (optional, for garnish)
Lemon wedges, for serving
Clean Fifteen vegetables:
1 medium onion, sliced
1 red bell pepper, sliced
1 zucchini, sliced into rounds
1 cup broccoli florets
1 cup cherry tomatoes, halved
Instructions
Heat the Skillet: Place your cast iron skillet over medium-high heat. Let the skillet heat through, then add 1 tablespoon of coconut oil and let it heat until shimmering.
Season the Chicken: While the skillet heats, season the chicken with salt, pepper, paprika, and garlic powder.
Cook the Chicken: Add the chicken to the hot skillet and cook for 3-5 minutes on one side, without moving them, until golden brown. Flip and continue cooking until fully cooked (internal temperature of 170°F). Remove the chicken and set aside.
Sauté the Vegetables: Add the remaining 1 tablespoon of coconut oil to the skillet. Toss in the onion, bell pepper, zucchini, broccoli, and a pinch of salt. Sauté for 8–10 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Add the Tomatoes: Stir in the cherry tomatoes and cook for another 2–3 minutes until they begin to soften and release their juices.
Combine: Return the chicken to the skillet, nestling it among the vegetables. Let everything cook together for another 2 minutes to warm through.
Garnish and Serve: Sprinkle with fresh parsley, if using, and serve with lemon wedges for a bright, zesty finish.
Why This Recipe Works
Coconut Oil: Coconut oil is suitable for high-heat cooking because it has a high smoke point of around 350°F (177°C) for unrefined coconut oil and up to 450°F (232°C) for refined coconut oil. This means it can withstand higher temperatures without breaking down into harmful compounds, unlike oils higher in PUFAs such as olive, soybean, canola, or sunflower oil.
Clean Fifteen Ingredients: This recipe highlights produce from the Clean Fifteen list, which typically requires less pesticide exposure—making it a budget-friendly and safer choice.
One-Pan Simplicity: Everything cooks in one cast iron skillet, minimizing cleanup while maximizing flavor.
Non-Toxic Cooking: Cast iron is a versatile, non-toxic cookware option that naturally adds a small amount of dietary iron to your food.
Pro Tips for Cast Iron Cooking
Preheat Properly: Always let your cast iron skillet heat for a few minutes before adding oil or food to ensure even cooking.
Prevent Sticking: Use enough oil and avoid flipping the chicken too early—it’ll naturally release when it’s ready to turn.
Clean with Care: Wash with warm water and a scrub brush (no soap on cast iron!), then dry thoroughly and apply a light layer of oil to maintain seasoning.
What’s Your Favorite Cast Iron Recipe?
This Clean Fifteen-inspired skillet dinner is just the beginning. Do you have a favorite dish you love to make in your cast iron skillet? Share your ideas in the comments—I’d love to hear them!