Craving a burst of flavor? This Spicy Cajun Blackened Chicken Breast recipe delivers a healthy, fiery kick to your dinner table. It’s incredibly simple to prepare, making it a perfect addition to your collection of Healthy Chicken Breast Recipes. Get ready for a delicious meal that’s packed with zest!
Key Ingredients & Substitutions:
- Chicken Breasts: Boneless, skinless are best. You can use chicken thighs for a different texture.
- Cajun Seasoning: Pre-made is fine, or mix your own for custom spice levels.
- Smoked Paprika: Adds depth. Regular paprika works in a pinch.
- Garlic Powder & Onion Powder: Essential aromatics.
- Olive Oil: For searing. Avocado oil is another good choice.
Ingredients:
Main:
- 2 boneless, skinless chicken breasts (about 6-8 oz each)
- 2 tablespoons olive oil
Spices:
- 1 tablespoon Cajun seasoning
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon cayenne pepper (adjust for desired heat)
- ¼ teaspoon black pepper
- Pinch of salt
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 320 calories
- Tools Needed: Cast-iron skillet or heavy-bottomed pan, shallow dish, tongs, meat thermometer.
Step-by-Step Instructions:
1. Prepare Your Chicken:
Pat your chicken breasts completely dry with paper towels. This helps achieve that beautiful blackened crust. You can lightly pound thicker parts to ensure even cooking.
2. Mix Your Spices:
In a shallow dish, combine the Cajun seasoning, smoked paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt. Stir these spices together until well blended.
3. Season the Chicken:
Generously coat both sides of each chicken breast with the spice mixture. Press the seasoning into the chicken to ensure it adheres well.
4. Heat Your Skillet:
Place your cast-iron skillet over medium-high heat. Add the olive oil and let it get very hot, almost to the smoking point, but not quite. This high heat is crucial for blackening.
5. Blacken the Chicken:
Carefully place the seasoned chicken breasts into the hot skillet. Cook for about 4-6 minutes per side, or until a dark, crusty char forms and the internal temperature reaches 165°F (74°C). Avoid overcrowding the pan.
6. Rest and Serve:
Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes. This allows the juices to redistribute, keeping your chicken moist. Slice or serve whole.
Variation Ideas:
- Lemon Herb: Finish with a squeeze of fresh lemon juice and a sprinkle of fresh parsley.
- Creamy Sauce: Whisk a bit of chicken broth and a spoonful of plain Greek yogurt into the pan drippings for a quick sauce.
- Spicy Honey Glaze: Drizzle with a mix of honey and a touch more cayenne pepper after cooking.
Storage Instructions:
Store any leftover Spicy Cajun Blackened Chicken Breast in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in a skillet over medium-low heat or in the microwave until just heated through to prevent drying out. It’s a great option for meal prepping Healthy Chicken Breast Recipes.
Frequently Asked Questions (FAQ):
Q: Can I make this chicken less spicy?
A: Absolutely! Reduce or omit the cayenne pepper to control the heat level.
Q: What if I don’t have a cast-iron skillet?
A: A heavy-bottomed stainless steel or non-stick pan can work, but a cast-iron skillet gives the best blackening effect.
Q: How do I know when the chicken is cooked through?
A: Use a meat thermometer inserted into the thickest part of the chicken. It should read 165°F (74°C).
Q: What are good side dishes for this chicken?
A: Roasted vegetables, a fresh salad, rice, or quinoa pair wonderfully with this flavorful chicken.
Q: Is this recipe good for meal prep?
A: Yes, it’s an excellent choice for meal prep. Cook a batch of these Healthy Chicken Breast Recipes for easy meals throughout the week.
Q: Can I grill this chicken?
A: Yes, you can grill it! Follow the same seasoning steps and grill over medium-high heat until cooked through.