Heart-Healthy Blackened Chicken
Elevate your healthy eating game with this mouthwatering Heart-Healthy Blackened Chicken recipe, a flavorful twist on a classic southern favorite! Perfectly seasoned with a bold blend of paprika, garlic powder, cayenne, and herbs, these juicy chicken breasts are pan-seared to perfection in a hot cast-iron skillet, creating a smoky, crispy crust without the need for deep frying or heavy oils. With only 10 minutes of prep time and a total of 15 minutes to cook, this quick and easy recipe is ideal for busy weeknights or meal prepping. Pair it with steamed veggies or a crisp green salad for a balanced, heart-smart meal that's as nutritious as it is satisfying. This low-carb, high-protein dish is sure to become a go-to in your rotation of healthy dinner ideas!
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Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 1 teaspoon Cayenne pepper
- 1 teaspoon Black pepper
Directions
Step 1
Place the boneless, skinless chicken breasts on a cutting board and cover them with plastic wrap. Use a meat mallet to gently pound each piece to an even thickness of about 1/2 inch.
Step 2
In a small bowl, combine the paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, and black pepper. Mix the spices together until well combined.
Step 3
Drizzle the chicken breasts with olive oil on both sides and rub them with the spice mixture. Ensure each breast is evenly coated with the seasoning.
Step 4
Heat a large cast-iron skillet over medium-high heat until it is very hot but not smoking.
Step 5
Place the chicken breasts in the hot skillet, pressing lightly to ensure even contact with the surface.
Step 6
Cook the chicken for 6-7 minutes on the first side, until a dark crust forms. Flip the chicken breasts and cook for another 6-7 minutes on the second side, or until they are fully cooked through and reach an internal temperature of 165°F (75°C).
Step 7
Remove the chicken from the skillet and let it rest for about 5 minutes before serving.
Step 8
Serve the blackened chicken with a side of steamed vegetables or a fresh green salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (739.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1448.3 |
| Total Fat 54.3g | 0% |
| Saturated Fat 11.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 525.4mg | 0% |
| Total Carbohydrate 10.5g | 0% |
| Dietary Fiber 4.0g | 0% |
| Total Sugars 0.8g | |
| Protein 217.8g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 132.9mg | 0% |
| Iron 9.1mg | 0% |
| Potassium 2025.4mg | 0% |
Source of Calories