Seared Cajun Chicken
- 1 pound chicken tenders or 1 pound boneless skinless chicken breast cut into 8 equal pieces and pounded 1/2-inch thick
- 1 tablespoon Cajun seasoning
- 1 tablespoon extra virgin olive oil
- 1/2 cup chicken broth
- 2 tablespoons finely chopped fresh parsley or 2 teaspoons dried parsley, finely crumbled
- Rinse the chicken and pat dry with paper towels. Rub some of
the Cajun seasoning over both sides of the chicken pieces.
- Coat a large nonstick skillet with the olive oil and
preheat over medium-high heat. Add the chicken and cook
for a couple of minutes on each side, until nicely browned.
- Cover the skillet and reduce the heat to medium. Cook
for about 3 minutes, turning once, until the chicken
is thoroughly cooked. Remove the chicken from the
skillet and set aside to keep warm.
- Add the broth to the skillet and cook over medium-high
heat for several minutes or until reduced to about
3 tablespoons in volume.
- To serve, divide the chicken among 4 serving plates,
drizzle with some of the sauce and top with a sprinkling
of parsley. Serve hot.
Nutritional Information (Per Serving)|
|Protein:|| 26 g|
|Sodium: || 470 mg|
|Cholesterol:|| 66 mg|
|Fat: || 4.9 g|
|Carbohydrates: || 1 g|
|Exchanges: || 3 Very Lean Meat, 1 Fat|
Source: The Complete Diabetes Prevention Plan