Cajun Blackened Chicken
Chicken breast under a dark crust of homemade Cajun seasoning, seared in a very hot cast-iron skillet. 34 g protein per serving.
- prep
- 10 min
- cook
- 15 min
- total
- 25 min
- serves
- 4
- level
- easy
Per serving: 180 kcal · 34 g protein · 6 g fat · 1 g net carbs
Blackening is a Louisiana technique. Spice-coated meat goes into a very hot cast-iron skillet, and the seasoning darkens into a crust of toasted spice that carries the whole dish.
The pan matters more than anything else here. Give the cast iron a full 5 to 7 minutes to heat, then leave the chicken alone while it cooks. Expect some smoke.
method
Mix all the spices in a small bowl and set the blend aside for 5 minutes so the flavors come together.
Pat the chicken breasts completely dry and pound them to an even thickness if needed.
Brush the chicken with olive oil and coat it generously with the seasoning mixture.
Heat a cast-iron skillet over high heat until very hot, 5 to 7 minutes.
Place the chicken in the hot skillet and cook for 5 to 6 minutes per side. Don’t move it while it cooks.
Cook until the internal temperature reaches 165°F.
Let the chicken rest for 5 minutes, then slice it against the grain.
Serve with lemon wedges and a scatter of fresh parsley.
chef's tips
- Blackening makes smoke. Turn on the vent or open a window before you start.
- Cast iron is essential. It holds the heat that builds the crust.
- Flip the chicken once, no more.