Low Fat Blackened Chicken
Elevate your dinner game with this flavorful and healthy Low Fat Blackened Chicken recipe! Perfectly seasoned with a bold blend of paprika, garlic, onion powder, cayenne, and fragrant herbs like oregano and thyme, this dish delivers a smoky, spicy kick without the added guilt. Using boneless, skinless chicken breasts and a quick dry rub, this recipe achieves a signature blackened crust in just minutes with the help of a hot non-stick skillet and a light spray of cooking oil. Ready in under 30 minutes, it's an ideal choice for busy weeknights or meal prep. Serve this juicy, protein-packed chicken with a crisp green salad, steamed vegetables, or your favorite whole grain for a wholesome, low-fat meal that’s as nutritious as it is delicious. The perfect balance of spice and simplicity, this skillet-cooked marvel will quickly become a go-to for anyone seeking healthy yet flavorful options!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon cayenne pepper
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon black pepper
- 0.5 teaspoon salt
- 1 for greasing non-stick cooking spray
Directions
Step 1
Begin by preparing the blackening spice mixture. In a small bowl, combine the paprika, onion powder, garlic powder, cayenne pepper, oregano, thyme, black pepper, and salt. Mix the spices thoroughly until well blended.
Step 2
Rinse the chicken breasts under cold water and pat them dry with paper towels. This step is essential to ensure that the spices adhere well to the chicken.
Step 3
Generously coat each chicken breast with the spice mixture. Ensure all sides and edges are well covered for the best blackened effect.
Step 4
Preheat a large non-stick skillet over medium-high heat until it is very hot. This preheating is vital to achieving the characteristic blackened appearance.
Step 5
Lightly spray the skillet with non-stick cooking spray to prevent sticking.
Step 6
Carefully place the seasoned chicken breasts into the hot skillet, cooking them in batches if necessary to avoid overcrowding.
Step 7
Cook the chicken for about 3-4 minutes on each side, or until the spices create a dark, crusty coating and the chicken reaches an internal temperature of 165°F (74°C). Adjust the heat as needed to prevent burning.
Step 8
Once cooked, transfer the chicken to a serving platter. Allow it to rest for a few minutes to let the juices redistribute.
Step 9
Slice the chicken into strips and serve immediately, enjoy with your choice of side dishes such as a green salad or steamed vegetables.
Nutrition Facts
| Serving size | (735.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1261.5 |
| Total Fat 27.8g | 0% |
| Saturated Fat 7.4g | 0% |
| Cholesterol 591.6mg | 0% |
| Sodium 1718.5mg | 0% |
| Total Carbohydrate 23.7g | 0% |
| Dietary Fiber 8.6g | 0% |
| Total Sugars 1.9g | |
| Protein 220.6g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 209.2mg | 0% |
| Iron 11.9mg | 0% |
| Potassium 2333.6mg | 0% |
Source of Calories