Blackened Chicken Breasts With Cajun Corn Relish Ww Food

BLACKENED CHICKEN

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
• Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
• Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
• Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

BLACKENED CHICKEN BREASTS

Steps:

• Mix the seven spices (will fill a 3-inch salt shaker). Save for future use.
• Sprinkle over chicken to cover both sides.
• Heat oil in cast iron skillet for 15 minutes. I do this on low heat and turn up last few minutes.
• Place chicken in hot pan and cook till dark in color, about 4 minutes per side, till juices are clear.

GRILLED BLACKENED CAJUN CHICKEN

Steps:

• Brine the chicken: Combine 4 cups water, 2/3 cup salt, and the brown sugar in a medium saucepan. Bring to a boil and whisk until the salt and sugar are completely dissolved. Turn off the heat and transfer to a bowl or pot large enough to submerge the chicken. Stir in 6 cups of ice water and let cool completely. Submerge the chicken in the cooled brine, cover and refrigerate for at least 6 hours or up to overnight.
• Take the chicken out of the fridge 30 minutes before cooking. Remove from the brine and pat dry completely.
• Prepare a grill for medium-high indirect heat: For gas grills (with 3 or more burners), turn all the burners to medium-high heat; after about 15 minutes turn off one of the middle burners. For charcoal grills, bank one chimney starter-full of lit and ashed-over charcoal briquettes to one side of the grill. Set up a drip pan on the other side to avoid flare-ups. (Be sure to consult the grill manufacturer's guide for best results.)
• Whisk together the paprika, onion powder, dried oregano, dried thyme, cayenne, garlic powder, 1/4 teaspoon ground black pepper and the remaining 1/2 teaspoon salt in a small bowl. Brush the chicken all over with the melted butter, and then pat on all of the dry rub mixture.
• Grill the chicken: Place the chicken breast-side up on the indirect side of the grill, with the legs facing the hotter side of the grill. Cover and cook until an instant-read thermometer reads at least 165 degrees F in the thickest part of the thigh (avoiding the bone), 50 to 60 minutes. The chicken will be quite dark and blackened in spots.
• Remove from the grill and let rest on a cutting board for at least 20 minutes before carving.

BLACKENED CHICKEN BREASTS WITH CAJUN CORN RELISH (WW)

Steps:

• In small nonstick skillet, toast cumin over medium heat, stirring constantly, 2 minutes, until fragrant; transfer to large shallow bowl.
• Add corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss to combine. Set aside.
• Sprinkle chicken on all sides with Cajun seasoning. Spray large iron skillet with nonstick cooking spray; heat. Add chicken; cook over medium-high heat, turning once, 8 minutes, until browned on all sides and juices run clear when chicken is pierced with fork.
• Arrange cooked chicken breasts on top of corn mixture.
• SERVING (1 CHICKEN BREAST, 3/4 CUP CORN MIXTURE) PROVIDES: 1 Vegetable, 3 Proteins, 1 Bread.
• PER SERVING: 232 Calories, 4 g Total Fat, 1 g Saturated Fat, 72 mg Cholesterol, 427 mg Sodium, 20 g Total Carbohydrate, 3 g Dietary Fiber, 30 g Protein, 33 mg Calcium; 4 points.

BLACKENED CHICKEN BREASTS

Steps:

• Freeze chicken and sandwich rolls until ready to serve.
• Mix spices and store in a covered container; label it "Blackened Chicken Spices".
• To prepare, thaw rolls and chicken.
• Coat each piece of chicken with spice mix (adjust to taste of each person, as the mixture is spicy!).
• Using a pastry brush, baste each piece of chicken with the melted butter. Grill chicken, basting with butter after turning once.
• Grill about 10 minutes or until no longer pink in the middle, or cook in a large nonstick skillet in hot oil over medium heat for about 10 minutes.
• Serve on sandwich rolls spread with butter or mayonnaise.
• Suggested sides: chips, watermelon salad.

EASY GRILLED CAJUN CHICKEN

Steps:

• Combine the dry spices in a small bowl. In a shallow glass dish (large enough to hold the chicken in a single layer), or a gallon size zip lock bag, place the lemon juice and oil. add half of the spice mix; stir to combine.
• Add the chicken breasts, turning to coat both sides. Marinate for 30 to 60 minutes at room temperature or at least 2 hours to overnight in the refrigerator, covered.
• Drain the chicken and sprinkle both sides with the remaining seasoning mix. Place the breasts on a hot grill with the thin ends away from the flames. Cook, turning once, until just cooked through, 3 to 8 minutes per side, depending on the heat intensity and the thickness of the meat.