Description
Experience the bold, smoky flavors of the bayou with this succulent Cajun chicken breast. By creating a custom spice rub featuring smoked paprika and cayenne, we build a protective crust that locks in natural juices while providing an intense, aromatic finish. This lean, high-protein meal is perfect for healthy meal prep, pairing beautifully with fresh garden salads, warm quinoa, or roasted root vegetables for a complete, satisfying dinner that fits perfectly into your busy weekly schedule.
Ingredients
4 boneless, skinless chicken breasts, pounded even
2 tablespoons smoked paprika
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon dried thyme
0.5 teaspoon cayenne pepper
1 teaspoon kosher salt
2 tablespoons olive oil
Instructions
Pound chicken breasts to an even thickness of one inch.
Pat the meat dry thoroughly with paper towels.
Combine all dry spices in a small bowl to create the seasoning mix.
Rub the spice blend generously over both sides of each chicken breast.
Heat olive oil in a heavy-bottomed cast iron skillet over medium-high heat.
Place the chicken breasts into the skillet, ensuring they do not touch.
Sear for approximately 6 minutes per side until the crust is dark and the chicken is cooked through.
Notes
Ensure the skillet is hot before adding the chicken to achieve the signature char. If the heat is too high, lower it slightly to prevent the spices from burning before the center is cooked. Let the chicken rest for 5 minutes before slicing.
- Prep Time: 10
- Cook Time: 12
- Category: Dinner
- Method: Pan-searing
- Cuisine: Cajun
Nutrition
- Serving Size: 1 breast
- Calories: 285
- Sugar: 1g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 1.5g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 42g
- Cholesterol: 120mg