Chicken

While I am mostly concerned about low fat, I do happen to prefer to cook my chicken with the skin on. That being said, you could definitely do this with a skinless chicken breast.  I find that buying chicken from a local butcher is far superior to a grocery store chicken.  If buying from a grocery store, look for chicken that is free from antibiotics and hormones.

Preheat oven to 450 F.  Season the meat first - salt, pepper, a little cumin and/or garlic powder.  Maybe some cayenne or paprika.  Heat a cast iron pan over high heat with a light coating of olive oil.  Brown the chicken skin side down for a minute, or so.  If it is sticking, wait another minute.  Turn the chicken, add some vegetable stock and simmer for another 3-5 minutes.  Cover the pan/pot and roast in the oven for about 30 - 45 minutes, or until cooked through (180F).

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