Easy Blackened Chicken – This one skillet blackened chicken is full of flavors with juicy tender chicken pieces made in less than 20 minutes.
What is Blackened Chicken?
It is a Cajun-inspired dish where boneless, skinless chicken breasts are coated in a special spice blend and cooked over high heat.
This high-heat sear creates a crispy, blackened crust bursting with flavor. The spices typically include paprika, cayenne pepper, garlic powder, onion powder, and thyme.
Blackened Chicken – Tips and Tricks
Pat the chicken dry – This ensures the spices adhere better and creates a crispier crust.
Cast iron is king – A cast iron skillet retains heat exceptionally well, giving you that perfect sear. But any heavy-bottomed pan will work in a pinch.
Don’t overcrowd the pan – Cook the chicken in batches to maintain high heat for even blackening.
Don’t move the chicken – Let the chicken sear undisturbed for a few minutes to achieve the signature crust.
Use a thermometer – It’s the only way to be sure your chicken is cooked through safely.
Blackened Chicken Variations:
- Swap the chicken for salmon for a heart-healthy twist.
- For a lighter option, try blackened shrimp. Adjust the cooking time accordingly.
- Get creative! Use a pre-made veggie burger or black bean patty and blacken it for a smoky flavor explosion.
Blackened Chicken – Taste Change
- Add a pinch of chipotle powder or smoked paprika for an extra smoky flavor.
- Top with chopped cilantro or parsley for freshness.
- Drizzle with a creamy sauce like chimichurri, low-fat ranch, or a simple lemon-butter sauce.
How to Make Blackened Chicken?
Onion powder, Chili powder, garlic powder, Italian seasoning, paprika, salt, and pepper all come together in this perfect spice. Oil the chicken breasts with cooking spray, then evenly with the spice mixture coat the chicken breasts and then cook the chicken breasts (each side) on medium-high heat until cooked throughout.
How to Serve Blackened Chicken?
- Top a bed of mixed greens with avocado, and a light vinaigrette.
- Toss with whole-wheat pasta, roasted vegetables, and a creamy Cajun sauce.
- Ditch the beef and fill your tortillas with black beans, corn salsa, and a dollop of Greek yogurt.
- Create a colorful and nutrient-packed bowl with brown rice, roasted sweet potatoes, steamed broccoli, and a drizzle of tahini sauce.
Blackened Chicken Recipe
This one skillet blackened chicken is full of flavors with juicy tender chicken pieces made in less than 20 minutes.
Ingredients
- 1/2 teaspoon paprika
- 1/8 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1/8 teaspoon onion powder
- 1/8 teaspoon ground white pepper
- 1/4 teaspoon dried thyme
- 1/4 teaspoon ground cumin
- 2 skinless, boneless chicken breast
Instructions
- Preheat oven to 175 deg. C (350 deg. F). Lightly grease a baking sheet. Over high heat for 5 minutes, Heat a cast iron skillet until it is smoking hot.
- Mix together the cayenne, cumin, paprika, salt, thyme, onion powder and white pepper. Now on both sides, Oil the chicken breasts with cooking spray, then evenly with the spice mixture coat the chicken breasts.
- In the hot pan place your chicken, and cook for 1 minute. Flip and cook for another 1 minute. On the prepared baking sheet, place the breasts.
- For about 5 minutes bake in the preheated oven until the juices run clear and no longer pink in the center.
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Nutrition Information
Serving Size
2Amount Per Serving Calories 145Total Fat 3gSaturated Fat 1gCholesterol 86mgSodium 252mgCarbohydrates 1gProtein 27g
Blackened Chicken – FAQs
Is this spicy?
It can be! Cayenne pepper is a common ingredient, but you can adjust the amount to your preference.
What’s the difference between blackened and grilled chicken?
It uses a specific spice blend and is cooked at a much higher heat to achieve the blackened crust.
Is this safe?
Yes, as long as the chicken reaches an internal temperature of 165°F (74°C).
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