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Blackened Cajun Chicken

 
One serving costs about $1.69

$1.69 per serving

5 people like this recipe

5 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,gluten free,dairy free lunch,main course,main dish,dinner Cajun,Creole
spoonacular Score:51%

Spoonacular Score: 51%

 

Blackened Cajun Chicken might be just the main course you are searching for. This recipe serves 4. One portion of this dish contains roughly 37g of protein, 30g of fat, and a total of 447 calories. For $1.69 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. This recipe is typical of Creole cuisine. 5 people were glad they tried this recipe. From preparation to the plate, this recipe takes approximately 45 minutes. A mixture of dried thyme, onion powder, dried rosemary, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It is a good option if you're following a gluten free and dairy free diet. It is brought to you by Foodista. With a spoonacular score of 21%, this dish is rather bad. If you like this recipe, you might also like recipes such as Blackened Chicken Breasts With Cajun Corn Relish (Ww), Cajun Blackened Fish, and Cajun Blackened Tilapia.

Ingredients

Servings:
1 tsp
1 tsp bay leaves
bay leaves
0.75 tsps
0.75 tsps black pepper
black pepper
1 Tbsp
1 Tbsp brown sugar
brown sugar
1 tsp
1 tsp cayenne pepper
cayenne pepper
1 tsp
1 tsp dried rosemary
dried rosemary
0.5 tsps
0.5 tsps dried thyme
dried thyme
1 Tbsp
1 Tbsp dry mustard
dry mustard
1 tsp
1 tsp garlic powder
garlic powder
1 tsp
1 tsp ground cumin
ground cumin
1 tsp
1 tsp onion powder
onion powder
1 Tbsp
1 Tbsp paprika
paprika
2.5 tsps
2.5 tsps salt
salt
3.5 lbs
3.5 lbs chicken
chicken
1 tsp bay leaves
1 tsp
bay leaves
0.75 tsps black pepper
0.75 tsps
black pepper
1 Tbsp brown sugar
1 Tbsp
brown sugar
1 tsp cayenne pepper
1 tsp
cayenne pepper
1 tsp dried rosemary
1 tsp
dried rosemary
0.5 tsps dried thyme
0.5 tsps
dried thyme
1 Tbsp dry mustard
1 Tbsp
dry mustard
1 tsp garlic powder
1 tsp
garlic powder
1 tsp ground cumin
1 tsp
ground cumin
1 tsp onion powder
1 tsp
onion powder
1 Tbsp paprika
1 Tbsp
paprika
2.5 tsps salt
2.5 tsps
salt
3.5 lbs chicken
3.5 lbs
chicken

Equipment

baking pan
baking pan
grill
grill
baking pan
baking pan
grill
grill


Instructions

  1. Combine all seasonings. Seasoning mix is enough for 2 chickens. It may be made ahead and stored in an airtight container until needed.
  2. Place chicken in a 13- by 9- by 2-inch baking pan. Rub with half the seasoning mixture. Cover and refrigerate overnight.
  3. Grill, covered, over medium coals, turning once, for 30 to 45 minutes or until juices run clear.
  4. This recipe yields 4 servings.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.69
Ingredient
1 teaspoon bay leaves
¾ teaspoons black pepper
1 tablespoon brown sugar
1 teaspoon cayenne pepper
1 teaspoon dried rosemary
½ teaspoons dried thyme
1 tablespoon dry mustard
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon onion powder
1 tablespoon paprika
2.5 teaspoons salt
3.5 pounds chicken
Price
$0.02
$0.04
$0.04
$0.23
$0.01
$0.08
$0.37
$0.09
$0.33
$0.10
$0.35
$0.02
$5.06
$6.74

Tips

Health Tips

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • If a recipe doesn't specify whether you should use light brown sugar or dark brown sugar, just use whatever you have on hand or prefer. The difference is that dark brown sugar has more molasses and thus a stronger flavor.

  • Store brown sugar in an air-tight container to avoid hardening. If your brown sugar still gets too hard to use, you can use one of these techniques to soften it.

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
446k Calories
36g Protein
29g Total Fat
6g Carbs
10% Health Score
Limit These
Calories
446k
22%

Fat
29g
46%

  Saturated Fat
8g
52%

Carbohydrates
6g
2%

  Sugar
3g
4%

Cholesterol
142mg
48%

Sodium
1592mg
69%

Get Enough Of These
Protein
36g
73%

Vitamin B3
13mg
67%

Selenium
31µg
45%

Vitamin B6
0.75mg
37%

Phosphorus
313mg
31%

Vitamin A
1362IU
27%

Iron
3mg
19%

Zinc
2mg
19%

Vitamin B5
1mg
18%

Vitamin B2
0.27mg
16%

Magnesium
55mg
14%

Potassium
469mg
13%

Manganese
0.24mg
12%

Vitamin B1
0.15mg
10%

Vitamin B12
0.59µg
10%

Vitamin E
1mg
9%

Vitamin K
7µg
7%

Copper
0.14mg
7%

Fiber
1g
6%

Calcium
52mg
5%

Vitamin C
3mg
5%

Folate
17µg
4%

Vitamin D
0.38µg
3%

covered percent of daily need

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