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Healthy Recipes
Whether
you're looking for a fresh new recipe for your family, or one to
spice up your diet as you eat for fuel and performance, this easy Blackened
Chicken will meet your needs. It's excellent in a wrap, a sandwich, a salad, or
served as-is.
Traditional blackened chicken recipes can include a frightening amount of butter
- while real (grass fed, no hormones, no additives, etc) butter is a healthy fat
in moderation, utilizing upwards of a cup of butter is simply not necessary.
Eliminating the butter and utilizing buttermilk is the trick to this simple
dish. The buttermilk enzymes tenderize the chicken meat, without adding fat, and
ensures a tender and juicy cooked meat with maximum flavor (and zero boredom!).
Grill up a bunch and enjoy this tasty protein all week!
Tender Blackened Chicken
makes 4 4-oz servings. Increase recipe and portion size as
needed.
INGREDIENTS
1 lb chicken breast
2 Tbsp Mrs.
Dash Chicken Salt Free Seasoning Blend
1 Tbsp fresh cracked pepper
1 cup Buttermilk
DIRECTIONS
● Place chicken and buttermilk in a large ziploc
bag. Massage bag until chicken is fully coated then allow to rest in
refrigerator 2-24 hours. The longer it marinates, the more tender the meat will
be. *Like heat? Add some hot pepper sauce to the marinade!
● Preheat grill.
Option1: Remove chicken from bag and rinse under cold running
water. Pat dry with paper towel.
Option2: Remove chicken from bag and gently wipe off the
majority of the buttermilk. Continue to next step.
● Mix Mrs Dash and freshly cracked pepper in a bowl.
● Rub mixture over chicken breasts.
● Grill until internal temperature reaches 165
degrees (chicken will not be pink inside).
● Allow to rest on cutting board for 10 minutes.
● Slice or dice or serve whole.
NUTRITION
per 4 oz serving: 126 calories, 26 grams protein, 1 gram carb, 1 gram fat, 75 mg
sodium
NOTE: If your diet allows... might I suggest an ice cold beer with this
dish? ;-)
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*Photo credit Jonny Valiant. I forgot to take a pic (oops!), but this is what my
blackened chicken looks like when it's done. YUM!
