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Seared Cajun Chicken

Yield: 4 servings
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Ingredients

  • 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

Directions

  1. Rinse the chicken and pat dry with paper towels. Rub some of the Cajun seasoning over both sides of the chicken pieces.
  2. 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.
  3. 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.
  4. Add the broth to the skillet and cook over medium-high heat for several minutes or until reduced to about 3 tablespoons in volume.
  5. 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)
Calories:160
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
Author: Christopher_Saudek



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