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Juicy chicken breasts coated in a bold and smoky Cajun spice crust, seared to perfection in a cast-iron skillet. This classic New Orleans dish delivers incredible flavor and is ready in under 20 minutes, perfect for a quick weeknight meal.
For 4 servings
Prepare the Chicken and Spice Rub
Sear the First Batch of Chicken
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Juicy chicken breasts coated in a bold and smoky Cajun spice crust, seared to perfection in a cast-iron skillet. This classic New Orleans dish delivers incredible flavor and is ready in under 20 minutes, perfect for a quick weeknight meal.
This cajun_creole recipe takes 20 minutes to prepare and yields 4 servings. At 332.66 calories per serving with 41.08g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Second Batch and Rest
Serve
This blackening spice is fantastic on other proteins. Try it on catfish fillets, shrimp, pork chops, or firm tofu slices.
Increase the cayenne pepper to 1 teaspoon for extra heat, or omit it entirely for a mild version. For a different kind of heat, add 1/2 teaspoon of white pepper.
Add 1/2 teaspoon of dried sage or rosemary to the spice blend for a more earthy, herbal flavor profile that complements the chicken.
Chicken breast is a fantastic source of high-quality lean protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining overall body function.
The spice blend, particularly paprika, oregano, and thyme, is packed with antioxidants that help protect your cells from damage caused by free radicals and reduce inflammation.
The capsaicin found in cayenne pepper can provide a temporary boost to your metabolism, which may help your body burn calories more efficiently.
One serving of Blackened Chicken (approximately one 6oz breast) contains around 280-320 calories, primarily from the lean chicken protein and the butter used for searing.
Yes, it can be a very healthy meal. It's high in lean protein, which is essential for muscle health. To make it even healthier, you can reduce the amount of butter or substitute it with a high-smoke-point oil like avocado oil.
The term 'blackened' refers to the dark, flavorful crust that forms when the spice blend and butter are cooked at a very high temperature. The spices toast and char, creating the signature crust, while the chicken inside remains juicy and perfectly cooked, not burnt.
A cast-iron skillet provides the best results due to its superior heat retention. However, you can use a heavy-bottomed stainless steel or carbon steel skillet. Avoid non-stick pans as they are generally not designed for the high heat required for this recipe.
Store leftover chicken in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm it gently in a skillet over medium-low heat or in a 350°F (175°C) oven until heated through. Avoid the microwave, as it can make the chicken rubbery.