Blackened Chicken

Source: Kali Mirch Murgh – Asian India
Servings: 6

This is a quick, low-fat recipe using just white meat. If you like the flavor of black pepper, you will love this dish. It also makes great sandwiches.

1 1/2 pounds boneless, skinless chicken breastsBlackened Chicken
1 teaspoon chopped fresh ginger
2 garlic cloves, chopped
1 teaspoon salt
1 teaspoon coarsely ground black pepper
1 teaspoon vegetable oil
1 tablespoon fresh lemon juice


Cut the chicken breast into 1- to 2-inch pieces. (Cut the chicken breast in half for sandwiches). Rub the chicken pieces with the ginger, garlic, sat and black pepper and set aside. Heat the oil in a wok or a nonstick skillet over medium-high heat, coating the pan with oil by shaking it. Add the chicken and stir-fry for 10 minutes. Cover with a lid, reduce heat and cook until chicken is tender, 10 to 12 minutes. Transfer to a serving platter and sprinkle with the lemon juice.

Exchanges: 3 lean meat

Per Serving: Calories 125, Carbohydrates 0g, fat 3g, Dietary fiber 0g, Protein 22 g, Cholesterol 60 mg, Sodium 408 mg


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