Blackened Chicken

MrsGriffin67

I really want to make some Blackened Chicken with Yellow Rice and Black Beans. Trouble is...I can't seem to find a decent recipe for the blackened chicken. I'm open to suggestions from ANYONE! Please help!

bullmastifflover

I really like this one from All Recipes.com
http://allrecipes.com/Recipe/Blackened-Chicken/Detail.aspx

catysthename

Blackened Chicken with Sweet Potatoe and Broccoli Mash


1/4 tspTurmeric,Ground
1/4 tspPepper,Black
1/4 tspPaprika
1/4 tspOregano, Ground
1/4 tspCinnamon, Ground
1/4 tspAllspice
2 unit (about 71grams each)Chicken Breast, Skinless
1/2 cupFlour, All Purpose
1 tbspOlive Oil
0.5 wholeSweet Potatoes
1 cupBroccoli
3 tbspChicken Stock
2 tbspButter, Without Salt
1/2 tspSalt
1 tbspBalsamic Vinegar
1/4 tspChili Powder
1 tspDijon Mustard


Preheat the oven to 400 degrees.
For the blackened chicken breast, mix all the herbs and spices together in a small bowl, to combine.
Add the flour to the mix and stir well.
Coat the chicken breast in the spiced flour, shaking off any excess.
Heat the oil in a small frying pan, over a moderate heat, and then add the chicken to pan-fry for 5-6 minutes on each side, before placing into the preheated oven to continue cooking for 8-10 minutes, or until the chicken has cooked through.
For the sweet potato mash, place the sweet potato (diced) into a pan with boiling water, over a high heat, to boil for 6-8 minutes.
Add the broccoli florets to the water, and continue cooking for a further 1-2 minutes. Drain the sweet potato and broccoli from the water, then mash with the seasoning and the butter. Mash until smooth.
For the sauce, place all the ingredients into a small pan, over a moderate heat, to reduce and thicken for 3-4 minutes
To plate up, spoon the sweet potato mash onto a serving plate, top with the blackened chicken, and spoon a little of the sauce over the top.
Note: For the sauce 1 tsp butter 1 tsp Dijon mustard 1-2 tbsp chicken stock 1 tsp balsamic vinegar




Calories/serving: 344
Protein: 22.5g
Carbs: 36.5
Cholesterol: 50.6
Sodium: 123.5
Fat Total: 10.8
Sat Fat: 3.3
Mono Fat: 6.2
Poly Fat: 1.3

edgehollow2

bump

MrsGriffin67

Blackened Chicken with Sweet Potatoe and Broccoli Mash


1/4 tspTurmeric,Ground
1/4 tspPepper,Black
1/4 tspPaprika
1/4 tspOregano, Ground
1/4 tspCinnamon, Ground
1/4 tspAllspice
2 unit (about 71grams each)Chicken Breast, Skinless
1/2 cupFlour, All Purpose
1 tbspOlive Oil
0.5 wholeSweet Potatoes
1 cupBroccoli
3 tbspChicken Stock
2 tbspButter, Without Salt
1/2 tspSalt
1 tbspBalsamic Vinegar
1/4 tspChili Powder
1 tspDijon Mustard


Preheat the oven to 400 degrees.
For the blackened chicken breast, mix all the herbs and spices together in a small bowl, to combine.
Add the flour to the mix and stir well.
Coat the chicken breast in the spiced flour, shaking off any excess.
Heat the oil in a small frying pan, over a moderate heat, and then add the chicken to pan-fry for 5-6 minutes on each side, before placing into the preheated oven to continue cooking for 8-10 minutes, or until the chicken has cooked through.
For the sweet potato mash, place the sweet potato (diced) into a pan with boiling water, over a high heat, to boil for 6-8 minutes.
Add the broccoli florets to the water, and continue cooking for a further 1-2 minutes. Drain the sweet potato and broccoli from the water, then mash with the seasoning and the butter. Mash until smooth.
For the sauce, place all the ingredients into a small pan, over a moderate heat, to reduce and thicken for 3-4 minutes
To plate up, spoon the sweet potato mash onto a serving plate, top with the blackened chicken, and spoon a little of the sauce over the top.
Note: For the sauce 1 tsp butter 1 tsp Dijon mustard 1-2 tbsp chicken stock 1 tsp balsamic vinegar




Calories/serving: 344
Protein: 22.5g
Carbs: 36.5
Cholesterol: 50.6
Sodium: 123.5
Fat Total: 10.8
Sat Fat: 3.3
Mono Fat: 6.2
Poly Fat: 1.3

Sounds DELISH! Will definite have to give it a try!

catysthename

healthygrocerylist.com!!!!
Gives you ALL kinds of recipes to choose from and generates a grocery list out of the ingredients from each recipe you choose! Gives you the cals and all that good stuff too!

joannajohnsonrn

Nice tip on the healthygrocerylist.com!
Thanks!

qtpiesmom

Gonna try this one tonight but gonna steam the veggies and use roasted chicken