Cajun Blackened Chicken

Cajun Blackened Chicken
  • 3 boneless, skinless chicken breasts
  • cooking spray
  • 1 tsp. oregano
  • 1 tsp. black pepper
  • 2 tsp. dried basil
  • 2 tsp. cayenne pepper
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. ground white pepper
  • 1 tsp. salt
  • 1 tsp. thyme

Blend all spices well in an air tight container.

Heat oven to 350 degrees F. Coat chicken with cooking spray. Sprinkle seasoning on both sides of meat.

eat skillet until very hot. Place chicken in the hot pan and cook 2 minutes on each side or until blackened. (Warning: this will smoke!) Place meat on baking sheet and bake for 10 minutes or until done. Serves 3

Nutrition: 281 calories; 3g fat, 55g protein; 5g carbohydrates; 2g dietary f iber; 137mg cholesterol; 866mg sodium.

Live It Trackers: 3 1/2 oz-eq protein