This chicken is tender, packed with flavor, and darn right delicious! It’s gluten-free, Paleo, Keto-friendly, and dairy-free. The seasonings are perfect with just a hint of spice. Most blackened recipes are too spicy for my taste, but not this blend. Each serving has 168 calories, 5 grams of fat.
Ingredients
Ingredients for Seasoning:
- 2 tablespoons smoked paprika, see shopping tips
- 2 teaspoons onion powder
- 1½ teaspoons garlic powder
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon ground red pepper (cayenne pepper)
Ingredients for Chicken:
- 4 chicken breasts (4 ounces each), boneless, skinless
- 1 tablespoon plus 1 teaspoon olive oil
Instructions
- In a small bowl, mix together all seasoning ingredients. Spread out on a plate.
- Pat chicken breasts dry. Dip each piece into seasonings and coat on each side. Be sure each breast is coated well.
- Heat olive oil in a large, nonstick pan. When the pan is hot, add chicken, cover and cook over medium heat for 4 minutes. Using a spatula, turn chicken over, cover and continue to cook about 3-4 minutes, until chicken is done.
Notes
Food Facts
Blackened means food such as chicken or fish coated with spices and sautéed quickly over high heat so that the outside chars.
Shopping Tips
I love the flavor of smoked paprika so much more than regular paprika! It smells like BBQ flavors and really enhances the flavor of any recipe that uses paprika. I strongly recommend using it in this recipe. You’ll find it in most supermarkets in the spice aisle. I bought mine at Trader Joe’s.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 4-Green
WW POINTS PLUS 4
Blackened means food such as chicken or fish coated with spices and sautéed quickly over high heat so that the outside chars.
Shopping Tips
I love the flavor of smoked paprika so much more than regular paprika! It smells like BBQ flavors and really enhances the flavor of any recipe that uses paprika. I strongly recommend using it in this recipe. You’ll find it in most supermarkets in the spice aisle. I bought mine at Trader Joe’s.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 4-Green
WW POINTS PLUS 4
| SKINNY FACTS: for 1 chicken breast 168 calories, 5g fat, 2g sat. fat, 55mg chol, 23g prot, 2g carbs, 0g fiber, 292mg sod, 1g sugar |
| FACTS: for Freestyle SmartPoints 40 calories, 1g sat. fat, 0g sugar, 0g protein |
Skinny Facts
Serving: 4ouncesCalories: 168kcalCarbohydrates: 2gProtein: 23gFat: 5gSaturated Fat: 2gCholesterol: 55mgSodium: 292mgSugar: 1gBlue Smart Points: 1Green Smart Points: 4Plus Points: 4
The blackened chicken is AMAZING!!! I made it two nights in a row!!!!!
I’m so delighted you loved this recipe Nancy. Thanks so much for letting me know!
My very best wishes,
Nancy
Hi! Not understanding why the 2 Freestyle Points. The only thing with Points is the olive oil: comes out to 5 FSP total for the 1 tbl and 1 tsp. So the site says that is one FSP/serving. The chicken and seasonings are 0.
Help me understand?
Debbie, I just did my calculations again and you are correct. This recipe has only 1 Freestyle SmartPoints.
All the best,
Nancy
Hi Nancy,
I was wondering if I can grill this chicken.
Susan
I can’t imagine why you can’t grill the chicken. I actually haven’t tried it so if you give it a try, I’d love your feedback Susan.
Best of luck,
Nancy
How long would you cook for chicken tenders?
Kristin, you’ll probably only need 2 minutes per side. To check for doneness, cut one piece in half. If it’s white and no longer pink, you’ll be good to go.
Enjoy!
My best,
Nancy
This has to be one of the easiest, yet tastiest, chicken recipes! You weren’t kidding about how juicy and tender it is either. I will definitely make this again. And again, and again.
I’m thrilled to hear how much you enjoyed this recipe. Thanks so much Carla!
All the best,
Nancy
question ….cab these be air fried or baked do yu think, thanks
Kathleen, you can bake or air-fry this chicken recipe. You can check out another recipe on my site to see what temperatures to use. Here’s the link: https://www.skinnykitchen.com/recipes/fool-proof-chicken-breasts-air-fryer-or-baked/
All the best,
Nancy
Made this tonight for supper. Turned out just great. Easy and delicious
I’m so happy you enjoyed this chicken recipe. Thanks for sharing! I love it because it’s so simple to make and pretty foolproof.
My best,
Nancy
I absolutely love this recipe and have made it several times.
Tonight I experimented and tried it with boneless pork chops. They turned out every bit as tender as the chicken, and the seasoning is perfect.
Thank you much for all the wonderful recipes you share with us.
Wow, Jeanne, I love what you shared! I’ve only tried the blackened seasonings on this chicken and also tilapia. I can’t wait to give it a try with pork!
My very best,
Nancy
Nancy, I don’t understand how the Freestyle SmartPoints are listed as 40 Calories and the Skinny Facts show 168 Calories.
SKINNY FACTS: for 1 chicken breast
168 calories, 5g fat, 2g sat. fat, 55mg chol, 23g prot, 2g carbs, 0g fiber, 292mg sod, 1g sugar
FACTS: for Freestyle SmartPoints
40 calories, 1g sat. fat, 0g sugar, 0g protein
Carolynn, this is the way the old WW program worked. If you were on Freestyle many of the foods had 0 points so you could subtract that out. That’s why the calories and such could be much lower than my Skinny Facts. The Skinny Facts are just the Nutrition Facts.
I hope this helps.
My best,
Nancy