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Easy Blackened Chicken for Two

 

"Great on a summer's day with fresh corn and mashed potatoes."
25

Yield

2

servings

Prep

10

min

Cook

10

min

Ready

20

min

Low in Saturated Fat, Trans-fat Free, Low Carb, Sugar-Free
 

Ingredients

½ teaspoon paprika
teaspoon salt
*
¼ teaspoon cayenne pepper
*
¼ teaspoon cumin
ground
*
¼ teaspoon thyme
dried
*
teaspoon white pepper
ground
*
teaspoon onion powder
*
2 each chicken breast halves, boneless, skinless

Directions

  1. Preheat oven to 350℉ (180℃) F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.

  2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.

  3. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.

  4. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 88g (3.1 oz)
Amount per Serving
Calories 14320% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 73mg 24%
Sodium 212mg 9%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 1%
Sugars g
Protein 54g
Vitamin A 7% Vitamin C 1%
Calcium 2% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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