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Blackened Chicken
Tender and juicy Jamaican-spiced chicken is the star of this one-pot meal.
Ingredients
- 1 yellow or orange pepper
- 1 red pepper
- 2 green onions, chopped
- 1 lime
- 4 (8 oz./250 g each) boneless, skinless chicken breasts
- 4 tsp (20 mL) Jamaican Jerk Rub
- 1½ tbsp (22 mL) vegetable oil, divided
- ¼ tsp (1 mL) salt
- ⅛ tsp (0.5 mL) black pepper
- 2 garlic cloves
Directions
Preheat the oven to 400°F (200°C).
Cut the tops of the bell peppers and remove the seeds and veins with the Scoop Loop®. Cut the peppers into quarters and slice with the Quick Slice.
Slice the green onions and cut the lime into quarters. Season the chicken with ½ tsp (2 mL) of the rub on each side.
Add ½ tbsp (7 mL) of the oil to the 12" (30-cm) Cast Iron Skillet and preheat over medium-high heat for 3–4 minutes.
Add the peppers, green onions, salt, and pepper to the pan, and saute for 3–4 minutes, stirring occasionally with Large Chef’s Tongs.
Transfer the veggies to a small bowl. Press the garlic into the bowl with the Garlic Press and mix to combine. Set aside.
Add the remaining oil to the skillet, then add the chicken. Cook on one side for 3–4 minutes, or until the exterior is blackened. Flip each chicken breast over and move them to one side of the pan.
Add the peppers to the other side of the pan and place in the oven for 8–10 minutes. Use the Instant-Read Food Thermometer to ensure chicken breasts reach an internal temperature of 165°F (74°C). Serve with limes.
Yield:
- 4 servings
Nutrients per serving:
U.S. nutrients per serving: Calories 340, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 165 mg, Sodium 450 mg, Carbohydrate 6 g, Fiber 2 g, Total Sugars 2 g (includes 0 g added sugars), Protein 52 g
Cook's Tips:
Serve with rice if desired.
