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Blackened Chicken
Spicy and juicy blackened chicken cooked to crispy perfection in a cast iron pan on your stovetop! Full of flavor and protein!
Prep Time
5 mins
Cook Time
5 mins
Servings: 4
Calories: 139 kcal
Course:
Main Course
Cuisine:
Cajun
Ingredients
- 1 teaspoon paprika
- ¼ teaspoon salt
- ½ teaspoon cayenne pepper
- ½ teaspoon ground cumin
- ½ teaspoon dried thyme
- ¼ teaspoon ground white pepper
- ¼ teaspoon onion powder
- 4 skinlessboneless chicken breast halves not too thick
Instructions
- Remove the chicken from fridge 20-30 minutes prior to allow the meat to come to room temperature. Preheat your oven to 375 °F.
- Heat a cast iron skillet over medium-high heat for 5 minutes until it is hot.
- Mix together the spices: paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder.
- Spray the chicken breasts on both sides with spray butter then coat with spice mixture and place in the skillet.
- Cook for 3-4 minutes or until the breast begins to turn white on the sides.
- Flip and cook on the other side for the same amount of time.
- Place the skillet into the oven and bake until using an instant read thermometer the temperature reaches 165°F. Remove.
- Allow the chicken to sit for 5-6 minutes until the juices can settle within the breast, this helps prevent dry meat and allows everything to settle and the meat to moisten again.
- Serve.
Cup of Yum
Notes
- Make sure your chicken breasts aren't too thick, or they won't cook on the inside properly without burning the spices too much
Nutrition Information
Calories
139kcal
(7%)
Carbohydrates
1g
(0%)
Protein
22g
(44%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
107mg
(36%)
Sodium
247mg
(10%)
Potassium
300mg
(9%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
385IU
(8%)
Vitamin C
1mg
(1%)
Calcium
17mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 139
% Daily Value*
| Calories | 139kcal | 7% |
| Carbohydrates | 1g | 0% |
| Protein | 22g | 44% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 107mg | 36% |
| Sodium | 247mg | 10% |
| Potassium | 300mg | 6% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 385IU | 8% |
| Vitamin C | 1mg | 1% |
| Calcium | 17mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.