In a cooking rut? Try one of these taste-tested, family-approved recipes using ground beef.
Basic Blackened Chicken
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- #98661
serves/makes:
ready in:
under 30 minutes
under 30 minutes
2 reviews
ingredients
1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon cumin
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
1/8 teaspoon onion powder
2 boneless, skinless chicken breast halves
non-stick cooking spray
directions
Mix together all the spices. Coat chicken breasts with cooking spray, and then sprinkle one side with spice mixture.
Heat a cast iron skillet over high heat until it is very hot. Place chicken in hot pan, seasoned side down, and cook for 2 minutes. Turn, and cook 2 minutes on other side.
Place breasts on baking sheet coated with cooking spray. Bake at 350 degrees F for 10 minutes or until done.
added by
zolla
nutrition data
134 calories, 2 grams fat, 1 grams carbohydrates, 27 grams protein per serving. This recipe is low in carbs. This recipe is low in fat.
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reviews & comments
July 18, 2012
This is a low fat recipe and great one for the family.
August 2, 2011
Easy and low in carbs and fat. The flavor was awesome - had a good level of heat to it and the chicken came out very tender. Just FYI, the initial cooking stage in the cast iron pan will cause smoke, so make sure you have some good ventilation.