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Low Sodium Blackened Chicken
Enjoy this spicy and bold chicken on a salad or just by itself for this low sodium blackened chicken option.
Course
Main Course
Cuisine
American
Prep Time
15
minutes
minutes
Cook Time
10
minutes
minutes
Total Time
25
minutes
minutes
Servings
6
5.3 oz each of 2 lbs
Calories
245
kcal
Author
Bill
Ingredients
2
lb
chicken (~3 large) breast raw
fresh / no injected juices
3
tbsp
unsalted butter
2
tbsp
smoked paprika
1
tbsp
chipotle chili powder
2
tsp
black pepper, ground
heaping
2
tsp
onion powder
1
tsp
garlic powder
1
tsp
dried thyme
1
tsp
oregano
1
tsp
cayenne pepper
Instructions
Preheat grill to high heat and place cast iron skillet or griddle on the grill or stove to preheat. Pan needs to be very hot.
For large breast butterfly and remove unwanted pieces.
Pound each chicken breast down to about 1/2 inch thickness to help cook evenly.
Thoroughly mix spices together and spread on a plate.
Melt butter in bowl or pan large enough to fit breast meat.
Coat each chicken piece in the butter first then spice mixture and place directly on hot cast iron skillet or griddle.
Cook about 2-3 minutes on each side until outer mixture is charred and chicken is cooked through. There will be a lot of smoke while cooking!
Place cooked chicken on a
clean
platter!
Notes
Recommended to outside on grill because of smoke.
Recipe nutritional values based on 3 chicken breasts which was about 2 lbs.
Thus 6 servings = 5.3 ounces.
Nutrition
Calories:
245
kcal
|
Carbohydrates:
4.5
g
|
Protein:
33
g
|
Fat:
10.1
g
|
Saturated Fat:
4.1
g
|
Cholesterol:
112
mg
|
Sodium:
92
mg
|
Potassium:
697
mg
|
Fiber:
2.3
g
|
Sugar:
0.9
g
|
Calcium:
31
mg
|
Iron:
2
mg