Baked Blackened Chicken Breast Recipe
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Baked Blackened Chicken Breasts Recipe

Chicken is blackened with a Cajun spice mix and can be drizzled with a little honey to offset the heat. Easy prep and then bake it in the oven.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 179kcal
Author Marjory Pilley

Ingredients

  • 16 ounces boneless skinless chicken breast
  • 2 teaspoons honey leave this out if you don’t want the sweet taste or for fewer calories
  • 1 Tablespoon olive oil
  • 2 Tablespoons Cajun Spice Blend see ingredients below or purchase a spice blend

Cajun Spice Blend

  • 2 teaspoons paprika
  • 1/2 teaspoon salt
  • 1 teaspoon cayenne pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon thyme
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon onion powder

Instructions

  • Preheat oven to 350 degrees.
  • Drizzle honey over each side of chicken and spread with the back of a spoon. (I make a thin line down the center of each breast and spread it out to the sides.)
  • If making the spice blend, combine dry spices in a container with a lid. Shake to combine.
  • Sprinkle seasoning on both sides of chicken.
  • Heat olive oil in a skillet over medium-high heat.
  • Sear the chicken for one-two minutes on each side.
  • Place chicken in baking dish and cook, uncovered, for about 25-30 minutes or until chicken is no longer pink inside.

Notes

Double or triple the spice mix to have extra on hand. Leftovers freeze well. Leave off the sweetness altogether to keep this recipe strictly South Beach Phase I compliant and low-carb.

Nutrition

Serving: 1g | Calories: 179kcal | Carbohydrates: 4g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 424mg | Potassium: 461mg | Sugar: 3g | Vitamin A: 760IU | Vitamin C: 2.6mg | Calcium: 10mg | Iron: 1mg