Blackened Chicken

Great on a summer’s day with fresh corn and mashed potatoes.

Step: 1

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.

Step: 2

Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.

Step: 3

Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.

Step: 4

Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

Per Serving: 135 calories; protein 24.7g; carbohydrates 0.9g; fat 3g; cholesterol 67.2mg; sodium 204.7mg.

Prepare your meal in advance can be best to feel enjoyable that you do it with your favorite music in the yard , a soothing beverage of choice or even a partner. It is thoughtful to write every step you fell right to create the food , which may include everything from your tools and utensils to your ingredients . Make sure to checkdown the ingredients in order , so as not to forget one . A handwritten list is typically best.

Having the right kitchen tools is just as one most required as having the right dishes menu . This includes everything from pots, pans, bowls and utensils to those essential items that are easy to forget, such as parchment paper and foil. Items like squeeze bottles for adding the perfect drizzle or decoration to your main food and long tweezers to arrange smaller and thinner foods are a must-have for any home chef.