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Sunday, December 23, 2012

Blackened Chicken Alfredo

Chicken breasts have become a staple on my weekly grocery lists.  I keep two or three of them in the freezer for quick thawing and cooking during the week.  A recent craving for Italian food prompted this latest creation.  The blackening seasoning used on the chicken breasts gives them great flavor and depth, and coupled with  my light Alfredo sauce and whole wheat pasta make for a filling meal!

  • 2 chicken breasts, fat removed
  • 2 tsp cayenne pepper
  • 1 tsp paprika
  • 1 tsp black pepper
  • 1 tsp onion powder
  • 1/2 tsp thyme leaves
  • 1/2 tsp cumin
  • 1 tsp EVOO
  • 2 tbsp butter, divided into 1 tbsp a piece

Servings: 4 • Size: 1 breast • Calories: 162 (Chicken Breasts ONLY; Alfredo Sauce and pasta is extra) • Fat: 5.1 g • Carbs 1.9 g • Fiber: 0.6 g • Protein 26.4 g • Sugar: 0.4 g


Split the chicken breasts lengthwise, creating 4 cutlets.  Pound the breasts until approximately 1 inch thin.  Drizzle olive oil over the breasts and set them aside.  Combine all of the seasonings in a shallow bowl  and mix well.

Sprinkle the seasoning mixture over each side of the cutlets, rubbing the mixture into the meat.  Make sure the cutlets are thoroughly covered.  

Heat a heavy bottomed skillet over high heat.  Melt the 1 tbsp. butter in the pan until it begins to bubble.  Swirl the butter around the pan and add the cutlets, cooking in batches.  Overcrowding will cause the meat to "steam".  

Cook for approximately 2 minutes per side.  Remove the cutlets from the pan and cook your next batch, melting the remaining butter in the pan before adding the cutlets.  Once all the cutlets are finished cooking, allow them to rest for 5 minutes before slicing.  

Build your plate first adding your whole wheat pasta, topped with your sliced chicken breast and 1/4 cup of my light Alfredo sauce.  You can garnish with fresh grated Parmesan cheese and flat leaf parsley.  

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