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Blackened Chicken Breast

Blackened Chicken Breast

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Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb, Sugar-Free, Low Sodium
 
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Prep
20 min.		 Cook
20 min.		 Ready In
40 min.
     1 serving

Nutrition Facts

Serving Size 22g
Amount per Serving
Calories 3621% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0.0g
Cholesterol 18mg 6%
Sodium 90mg 4%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 1%
Sugars 0g
Protein 7g
Vitamin A 3% • Vitamin C 0%
Calcium 1% • Iron 2%
* based on a 2,000 calorie diet How is this calculated?
 
Metric measurements

Ingredients

1/2teaspoon paprika
1/8teaspoon salt
1/4teaspoon red pepper flakes ground
1/4teaspoon cumin ground
1/4teaspoon thyme ground*
1/8teaspoon white pepper ground
1/8teaspoon onion powder
1each chicken breast boneless and skinless
* Nutrition Facts

Directions

Preheat the oven to 350 degrees.

Heat a medium cast-iron skillet over high heat for 15 minutes, or until very hot.

In a small bowl, combine all the dry seasonings; mix well, and set aside.

Spray one side of the chicken with nonstick vegetable cooking spray, and sprinkle with half the seasoning; reserve the remaining seasoning.

Place chicken in the very hot skillet, seasoned side down.

Repeat procedure of spraying and seasoning the top side of the chicken; cook for 1 minute on each side.

Remove from the skillet, and place on a small baking sheet that has also been sprayed.

Bake for 5 minutes.

First published: last updated: 2012-03-31

 
 
 
 
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