Low Fat Blackened Chicken
Transform your weeknight dinner with this flavorful and healthy *Low Fat Blackened Chicken* recipe! Perfectly seasoned with a bold homemade blend of smoky paprika, aromatic garlic and onion, a hint of cayenne for heat, and fragrant herbs like oregano and thyme, this dish delivers all the bold flavors of classic blackened chicken without the excess fat. Using non-stick cooking spray and a hot skillet, the chicken develops a beautifully charred crust while maintaining juicy, tender meat. Best of all, it’s quick and easy to make—ready in just 25 minutes from start to finish! Serve this guilt-free, protein-packed meal alongside a crisp green salad or your favorite veggies for a wholesome, satisfying dinner. Keywords: low fat blackened chicken, healthy chicken recipes, quick dinner ideas, homemade spice rub, easy skillet chicken.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon cayenne pepper
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon black pepper
- 0.5 teaspoon salt
- 1 for greasing non-stick cooking spray
Instructions
Begin by preparing the blackening spice mixture. In a small bowl, combine the paprika, onion powder, garlic powder, cayenne pepper, oregano, thyme, black pepper, and salt. Mix the spices thoroughly until well blended.
Rinse the chicken breasts under cold water and pat them dry with paper towels. This step is essential to ensure that the spices adhere well to the chicken.
Generously coat each chicken breast with the spice mixture. Ensure all sides and edges are well covered for the best blackened effect.
Preheat a large non-stick skillet over medium-high heat until it is very hot. This preheating is vital to achieving the characteristic blackened appearance.
Lightly spray the skillet with non-stick cooking spray to prevent sticking.
Carefully place the seasoned chicken breasts into the hot skillet, cooking them in batches if necessary to avoid overcrowding.
Cook the chicken for about 3-4 minutes on each side, or until the spices create a dark, crusty coating and the chicken reaches an internal temperature of 165°F (74°C). Adjust the heat as needed to prevent burning.
Once cooked, transfer the chicken to a serving platter. Allow it to rest for a few minutes to let the juices redistribute.
Slice the chicken into strips and serve immediately, enjoy with your choice of side dishes such as a green salad or steamed vegetables.
Nutrition Facts
Calories |
1262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1718 mg | 75% | |
| Total Carbohydrate | 23.7 g | 9% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 1.9 g | ||
| Protein | 220.6 g | 441% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 209 mg | 16% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2334 mg | 50% | |
*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.
