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Blackened Chicken Breast

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Submitted by shawna1976

YIELD

1 serving

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

½ 2.5
TEASPOON ML PAPRIKA
0.6
TEASPOON ML SALT
¼ 1.3
TEASPOON ML RED PEPPER FLAKES
ground
¼ 1.3
TEASPOON ML CUMIN
ground
¼ 1.3
TEASPOON ML THYME
ground *
0.6
TEASPOON ML WHITE PEPPER
ground
0.6
TEASPOON ML ONION POWDER
1 1
EACH EACH CHICKEN BREASTS
boneless and skinless

Directions

Preheat the oven to 350℉ (180℃).

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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 22g (0.8 oz)
Amount per Serving
Calories 36 21% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 18mg 6%
Sodium 90mg 4%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 1%
Sugars g
Protein 14g
Vitamin A 3% Vitamin C 0%
Calcium 1% Iron 2%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb, Sugar-Free, Low Sodium
 
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