Cajun Blackened Chicken Recipe – Delicious Addition to Weekly Meal Plan

Blackened Chicken recipe healthy blackening cooking method for Blackened chicken breast recipe

Healthy Easy Weeknight Dinner Blackened Chicken Recipe

Are you are looking for a new healthy chicken recipe to add to your nightly meal plan? Look no further than my trim and terrific Cajun Blackened Chicken recipe from the Gulf Coast Favorites cookbook! I love healthy easy recipes and this one does not disappoint. If you are not familiar with Blackening, it refers to the cooking method of using a hot skillet to produce a slightly burnt-looking, dark-brown exterior to your food with a moist interior. It originated from Chef Paul Prudhomme’s New Orleans restaurant and blackening has since become a favorite prepared worldwide. Blackening is a quick way to keep your food moist and juicy. This blackened chicken breast recipe has been our family favorite.

Cajun Blackened Chicken Recipe from Holly Clegg’s Gulf Coast Favorites cookbook

One of our family favorites!  You can just make the blackened chicken breast recipe with or without the sauce.

Makes 4 servings

2 tablespoons paprika
1 tablespoon chili powder
1 teaspoon light brown sugar
1 teaspoon pepper
1/2 teaspoon salt
1 1/2 pounds boneless, skinless chicken breasts, cut into strips
1 tablespoon olive oil
1 green bell pepper, cored and chopped
1 red bell pepper, cored and chopped
1 cup chopped red onion
1 (5-ounce) can evaporated skim milk
1/4 cup chopped green onions

1. In large resealable bag, combine paprika, chili powder, brown sugar, pepper, salt. Add chicken, shake to coat.
2. In large nonstick skillet coated with nonstick cooking spray, heat olive oil over medium heat, then sauté chicken 5–7 minutes or until browned and done. Remove to a plate.
3. In same skillet, add green pepper, red pepper, onion, scraping bits from bottom of pan. Cook over medium heat 5 minutes or until tender.
4. Add evaporated milk, stirring for one minute or until heated and bubbly. Serve chicken with sauce, sprinkle with green onions, if desired.

Nutritional information per serving: Calories 299, Calories from fat (%) 19, Fat (g) 6, Saturated Fat (g) 1, Cholesterol (mg) 100, Sodium (mg) 472, Carbohydrate (g) 16, Dietary Fiber (g) 4, Sugars (g) 10, Protein (g) 44, Diabetic Exchanges: 1 carbohydrate, 6 very lean meat

My Blackened Chicken Breast Recipe is Diabetic-Friendly Chicken Dinner

Trim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana KitchenTrim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana Kitchen

My Gulf Coast Favorites cookbook gives you the best healthy Cajun recipes. Who doesn’t like the wonderful Cajun and Creole recipes? What’s great is I create healthy Louisiana recipes for all your favorites so you can make them at home and easily. Even my Cajun Crawfish Cakes recipe is easy!

So, don’t fret, as my trim and terrific blackening approach will have your mouth dancing with flavor without the added fat that usually characterizes this Cajun blackened chicken recipe of amazing blends of seasoning and loads of melted butter. This cooking method is a perfect way to eat low fat, diabetic-friendly meals without missing any flavor. Because of the crispy crust of seasonings that forms when searing in the juices of a blackened dish – no added butter needed!

Here’s Why I Think Every Kitchen Should Have Kitchen Scissors
Premium Kitchen Scissors and Poultry Shears - Heavy Duty Multi-Purpose Cooking Tool for Cutting Chicken, Meat and Fish - Stainless SteelPremium Kitchen Scissors and Poultry Shears – Heavy Duty Multi-Purpose Cooking Tool for Cutting Chicken, Meat and Fish – Stainless Steel

Do you have kitchen scissors? If not, kitchen scissors are truly one of my favorite gadgets. I always use them to cut chicken into tenders or to trim chicken. In fact, I use my kitchen scissor to trim all meat and fish. Wow, it makes it so easy!

When you are making the blackened chicken recipe, you can buy chicken breasts and cut into tenders yourself. They are dishwasher safe and any gadget that helps cut kitchen time is high on my list. I promise you will find so many uses for kitchen scissors from trimming chicken to cutting pizza.


More Diabetic Cajun Recipes Like My Blackened Chicken Breast Recipe

You can find lots of healthy Louisiana recipes on my healthy food blog.  Two top favorite diabetic Cajun recipes are my easy Crawfish Etouffee and my amazing Chicken and Sausage Gumbo.  Why make it any other way when you can enjoy these Louisiana recipes healthy!  Best of all, I only use everyday ingredients to simplify healthy cooking! Find more easy healthy chicken breast recipes on the blog!


Holly Clegg
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Holly Clegg

With over 1 MILLION COOKBOOKS sold, Holly Clegg has become a culinary expert on easy healthy everyday recipes through her nationally recognized best-selling trim&TERRIFIC® and Eating Well cookbook series, including Eating Well Through Cancer, (English, Spanish and Chinese editions), Eating Well to Fight Arthritis and Diabetic Cooking with the ADA. Clegg attended the Cordon Bleu Cooking School, London and has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Cooking Light Magazine, Web MD, and Huff Post. She consulted and did spokesperson work for Walmart, Teflon, DuPont, The Coca-Cola Company, and hospitals throughout the country. For more information, visit About Holly or The Healthy Cooking Blog for more recipes and tips.
Holly Clegg
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