Heart-Healthy Blackened Chicken
Infused with bold Cajun-inspired flavors, this Heart-Healthy Blackened Chicken is as nutritious as it is delicious. Made with lean boneless, skinless chicken breasts and brushed with a vibrant homemade spice blend featuring paprika, cayenne, and aromatic herbs, this recipe is perfect for those looking for a flavorful yet health-conscious meal. The secret lies in searing the chicken to perfection in a hot cast-iron skillet, creating a beautifully charred crust while keeping the meat tender and juicy. With just 10 minutes of prep time and 15 minutes of cooking, this quick and easy dish is ideal for busy weeknights. Pair it with steamed vegetables or a fresh green salad for a wholesome, low-fat, and protein-packed dinner that’s brimming with taste. Perfect for anyone seeking heart-healthy, flavorful, and gluten-free options!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 1 teaspoon Cayenne pepper
- 1 teaspoon Black pepper
Instructions
Place the boneless, skinless chicken breasts on a cutting board and cover them with plastic wrap. Use a meat mallet to gently pound each piece to an even thickness of about 1/2 inch.
In a small bowl, combine the paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, and black pepper. Mix the spices together until well combined.
Drizzle the chicken breasts with olive oil on both sides and rub them with the spice mixture. Ensure each breast is evenly coated with the seasoning.
Heat a large cast-iron skillet over medium-high heat until it is very hot but not smoking.
Place the chicken breasts in the hot skillet, pressing lightly to ensure even contact with the surface.
Cook the chicken for 6-7 minutes on the first side, until a dark crust forms. Flip the chicken breasts and cook for another 6-7 minutes on the second side, or until they are fully cooked through and reach an internal temperature of 165°F (75°C).
Remove the chicken from the skillet and let it rest for about 5 minutes before serving.
Serve the blackened chicken with a side of steamed vegetables or a fresh green salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.3 g | 70% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 525 mg | 23% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 0.8 g | ||
| Protein | 217.8 g | 436% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 133 mg | 10% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2025 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
