Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Spice-crusted, pan-seared chicken — Louisiana, USA.
Equipment: Heavy frying pan
Measures and names
Ingredients
- 4 chicken breasts, butterflied
- 2 tbsp Cajun or blackening spice mix
- 1 tsp paprika
- 2 tbsp oil or melted butter
- Salt
- Lemon wedges, to serve
- Green salad, to serve
Method
- Butterfly the chicken breasts so they're an even thickness, rub with the oil or melted butter, and coat thoroughly in the Cajun spice, paprika and a pinch of salt.
- Heat a heavy pan over a medium-high heat until properly hot — and open a window; blackening makes a little smoke.
- Cook the chicken for 4–5 minutes each side without moving it too much, until a dark, almost-black crust forms and the chicken is cooked through with no pink inside.
- Rest for 3–4 minutes.
- Slice and serve with lemon wedges and a big green salad.
Swaps and tips
Open a window — blackening creates a little smoke. Serve over a crunchy salad or with sautéed greens.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 56 g | 2 g | 1 g | 13 g | 350 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
