High Protein Recipe: Cajun Blackened Chicken

Cooking Information:

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Servings: 4
• Calories: 180 per serving
• Macros per serving: 34g protein, 1g carbs, 6g fat

Ingredients:

For the Cajun Seasoning:

• 1 tablespoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt

For the Chicken:

• 4 (6-8 oz) chicken breasts
• 2 tablespoons olive oil
• Lemon wedges for serving
• Fresh parsley for garnish

Instructions:

Prepare Seasoning:

1. Mix all spices in a small bowl
2. Set aside for 5 minutes to blend flavors

Prepare Chicken:

1. Pat chicken breasts completely dry
2. Pound to even thickness if needed
3. Brush with olive oil
4. Coat generously with seasoning mixture

Heat Pan:

1. Heat cast-iron skillet over high heat
2. Allow pan to get very hot (5-7 minutes)

Cook Chicken:

1. Place chicken in hot skillet
2. Cook 5-6 minutes per side
3. Don't move chicken while cooking
4. Cook until internal temp reaches 165°F

Rest and Serve:

1. Let rest for 5 minutes
2. Slice against the grain
3. Serve with lemon wedges
4. Garnish with fresh parsley

Pro Tips:

• Use a well-ventilated kitchen
• Cast iron skillet is essential for best results
• Don't flip chicken more than once