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Blackened Chicken Breasts
This classic blackened chicken recipe is pan-seared and oven-finished for a meal that's loaded with flavor and super juicy!
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
Calories:
187 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 chicken breast
- 1 ½ tablespoons blackened seasoning
- 2 tablespoons butter
- 1 lemon
Instructions
Prep:
- Preheat oven to 375F.
- On a flat surface, pat dry the 4 chicken breasts. Rub/distribute the seasoning on both sides of the chicken breasts.
Cup of Yum
Sear the chicken:
- Heat a cast iron skillet* over medium-high heat. Once hot, melt the butter. Place the chicken breasts on the pan and cook for 4 minutes. Flip the chicken breasts over, and cook for another 4 minutes on the other side.
- Squeeze half a lemon into the pan and immediately transfer it into the preheated oven.
Oven finish:
- Bake directly in the cast iron pan or oven safe pan for 10 to 15 minutes until the chicken’s internal temperature reaches 165F. Time will vary by the thickness of your chicken breast.
- Remove the pan from the oven, assemble your sides, and serve.
Notes
- Make blackened chicken breasts without using the oven by cooking them in the skillet or pan for about 7 minutes on each side. Cooking time may vary depending on the chicken's thickness. Check the internal temperature with a meat thermometer: when it reaches 165F, the chicken is done.
- Pans to use: traditionally, a cast iron pan because it's heat induction and it's oven safe. It can be coated with porcelain (a white coating) or not. You can also use a stainless steel or oven-safe pan instead.
- Don't have an oven-safe pan? No problem. Sear them in the pan, line a baking sheet with parchment or foil and finish cooking them in the baking pan/sheet or even a dish.
Nutrition Information
Serving
1 chicken breast
Calories
187kcal
(9%)
Carbohydrates
3g
(1%)
Protein
24g
(48%)
Fat
9g
(14%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.2g
(10%)
Cholesterol
87mg
(29%)
Sodium
399mg
(17%)
Potassium
457mg
(10%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
215IU
(4%)
Vitamin C
16mg
(18%)
Calcium
14mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 187
% Daily Value*
| Serving | 1 chicken breast | |
| Calories | 187kcal | 9% |
| Carbohydrates | 3g | 1% |
| Protein | 24g | 48% |
| Fat | 9g | 14% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 87mg | 29% |
| Sodium | 399mg | 17% |
| Potassium | 457mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 215IU | 4% |
| Vitamin C | 16mg | 18% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.