Blackened Chicken

Name: Blackened Chicken
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Cajun
Ingredients: 1.5 lbs boneless, skinless chicken breasts, pounded to even thickness; 2 tbsp paprika; 1 tsp cayenne pepper; 1 tsp garlic powder; 1 tsp onion powder; 1/2 tsp dried thyme; 1/2 tsp dried oregano; 1 tsp salt; 1/2 tsp black pepper; 2 tbsp butter; 2 cups bell peppers (red and yellow) and onion, chopped, diced; 3 cups cooked rice (for serving)

Seared chicken breasts with bold Cajun spices, crust-seared in a hot cast-iron skillet. Served over rice with Cajun vegetables for an authentic weeknight dinner.

35 minEasyServes 4340 cal/serving

CajunDinnerStovetopStandardGluten-Free

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Ingredients

1.5 lbs boneless, skinless chicken breasts, pounded to even thickness
2 tbsp paprika
1 tsp cayenne pepper
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
1/2 tsp dried oregano
1 tsp salt
1/2 tsp black pepper
2 tbsp butter
2 cups bell peppers (red and yellow) and onion, chopped, diced
3 cups cooked rice (for serving)

Instructions

1

Combine 2 tbsp paprika, 1 tsp cayenne pepper, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp dried thyme, 1/2 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper in a small bowl to create the blackening spice blend.
2

Pat 1.5 lbs boneless, skinless chicken breasts dry with paper towels. Rub both sides evenly with the spice blend, coating generously.
3

Heat a cast-iron skillet over medium-high heat until very hot, about 2 minutes.
4

Add 2 tbsp butter to the skillet and swirl to coat.
5

Place chicken in the skillet and sear without moving for 4-5 minutes until a dark crust forms. Flip and cook the other side for 4-5 minutes until the internal temperature reaches 165°F. Transfer to a plate.
6

In the same skillet, add 2 cups diced bell peppers (red and yellow) and onion, chopped and cook for 3-4 minutes, stirring occasionally, until softened.
7

Serve chicken over 3 cups cooked rice (for serving) with the sautéed vegetables on the side.

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Questions

What internal temperature should Blackened Chicken reach?

For Blackened Chicken, the target internal temperature is 165 F (about 75 C), given in step 5. A probe thermometer removes the guesswork.

Can I skip the searing in Blackened Chicken?

Step 5 reads: "Place chicken in the skillet and sear without moving for 4-5 minutes until a dark crust forms." You can, but you give up flavor. The browning in step 5 builds the savory base the rest of the dish is seasoned against. Give the pieces room so the pan stays hot.

Can I use chicken thighs instead of chicken breasts in Blackened Chicken?

Yes. Boneless thighs at the same weight are more forgiving and stay juicier. Give them two to four minutes longer; they are at their best around 175 F rather than 165 F. As written, the entry for Blackened Chicken uses 1.5 lbs boneless, skinless chicken breasts, pounded to even thickness.

How hot is Blackened Chicken?

Moderately. The heat in Blackened Chicken comes from 1 tsp cayenne pepper. For a milder plate, halve the cayenne; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

How many calories are in Blackened Chicken?

One serving (the recipe makes 4) is about 340 calories, with 42 g protein, 8 g carbohydrate and 14 g fat, plus 2 g fiber and 520 mg sodium.

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