Wednesday, August 25, 2010

Blackened Chicken

Adapted from Kitchen Parade
Blackened Chicken Pasta
Makes 2 Servings

1 cup water
3 tbsp lime juice
2 tbsp low sodium soy sauce
1.5 tsp Worcestershire sauce

Spice Rub:
.5 tsp spenda
.5 tsp black pepper
.5 tsp paprika
.5 tsp onion powder
.25 tsp garlic powder
.5 tsp cayenne pepper

In a bowl, combine marinade ingredients and 8 oz. of defrosted boneless, skinless chicken. Cover and marinade overnight or at least for 4 hours. Generously spray a non stick skillet with olive oil cooking spray. Take marinated chicken breasts and place half a teaspoon spice rub on one side and evenly distribute. Place spice side down in heated skillet and sear the chicken breasts for 3 minutes. Repeat on the other side for 3 minutes. Then turn heat to low and cover and cook slowly on each side for 3 more minutes each or until chicken is no longer pink on the inside.

Review: Super easy, super good and very flavorful. (i.e. SPICY!) You could have it with a bed of lettuce and ranch dressing, or even salt and spray butter on angel hair for pasta.

Nutritional Information: As Blackened Chicken Pasta it was 437 calories, 66 carbs and 3 fat grams, but 300 calories came from 3 oz. of pasta so you can adjust it if you want!

No comments: