Wednesday, July 7, 2010

Blackened Chicken (or any kind of meat or fish)

I'm just back from fabulous New Orleans. The food couldn't be better! And, it's not difficult to find excellent, healthy food choices among Cajun cooking. Blackened meats, poultry, and fish are one of those excellent and healthy choices. I had blackened catfish one day, then blackened chicken another time. Both were excellent, though they tasted a little different as each restaurant had its own special blackening spice blend. Just like there's a chili recipe for every household, everyone can have their own blackening recipe. The common ingredient is paprika, so after you try my recipe, play with the spice mixture and make your own new favorite. My favorite way with this is on chicken, which I then slice thinly and serve on top of a salad.


1/4 tsp garlic salt
1/4 tsp fennel seed
1/4 tsp powdered onion
1/4 tsp dried thyme leaves
1/4 tsp dried oregano
1/4 tsp pepper
1/4 tsp fennel seeds
1/4 cup paprika


Mix garlic through fennel in a mortar and pestle or a small grinder and grind Add paprika and mix well. Pour blackening mixture on a plate. Dredge chicken, fish, or meat in spices, covering all sides with spice mixture. To cook, heat a cast iron or nonstick pan until hot. Add blackened chicken to pan and cook 3 to 5 minutes per side, until done. Blackened meats may also be cooked on the grill. Preheat grill, then cook 3 to 5 minutes per side, until done.

Serves 4

Stealthy Cooking Tip: Blackening spices add exciting flavor to foods ... without adding unhealthy fats or toppings. Liven up your meals with these exciting, bold flavors!

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