Looking at my frequent contributor, Holly Clegg’s recipe for Blackened Chicken Tenders, I have to laugh. My family has a deep dark secret about chicken. My son, Nathan won’t eat it! So when I cook up something like Asian Chopped Chicken Salad, I have to serve Nathan leftovers for dinner.
I think Nathan’s aversion to chicken is my mom’s secret curse from when I used to complain that she made chicken to often. But as a mom, I love cooking recipes like Blackened Chicken Tenders, because chicken is naturally lean, versatile, and so inexpensive compared to other meats.
So enjoy Holly’s Blackened Chicken Tenders. I may just have to make them on a night when Nathan and the rest of marching band plays at an away game!
Blackened Chicken – a New Orleans tradition!
Perk up your entrée with fabulous flavor without all the fuss, try blackening, a quick way to keep your food moist and juicy. Blackening refers to the cooking method of using a hot skillet to produce a slightly burnt-looking, dark-brown exterior to your food with a moist interior. Born out of Chef Paul Prudhomme’s New Orleans restaurant, the cooking method has since become a favorite prepared worldwide.
And because of the crispy crust of seasonings that forms when searing in the juices of a blackened dish, the cooking method is a perfect way to eat low fat, diabetic-friendly meals without missing any flavor! Usually characterized by an amazing blend of seasoning and loads of melted butter, don’t fret, as in my Gulf Coast Favorites cookbook, you can enjoy my trim and terrific blackening approach that will have your mouth dancing with flavor without the added fat.
Quick, spicy, and always a hit, Blackened Chicken Tenders from Gulf Coast Favorites are a perfect solution to a simple dinner the whole family will love. A full-bodied sauce provides harmony to well-seasoned chicken tenders – with a hint of sweet brown sugar and spicy chili powder. You can prepare with or without the sauce and use these scrumptious chicken tenders as an easy appetizer, or serve over pasta or rice for a satisfying entrée.
Blackened Chicken Tenders
- 2 tablespoons paprika
- 1 tablespoon chili powder
- 1 teaspoon light brown sugar
- 1 teaspoon ground pepper
- 1/2 teaspoon salt
- 1 1/2 pounds boneless, skinless chicken breasts, cut into strips
- 1 tablespoon olive oil
- 1 green bell pepper, cored and chopped
- 1 red bell pepper, cored and chopped
- 1 cup chopped red onion
- 1 (5-ounce) can evaporated skim milk
- 1/4 cup chopped green onions
- In large resealable bag, combine paprika, chili powder, brown sugar, pepper, salt. Add chicken, shake to coat.
- In large nonstick skillet coated with nonstick cooking spray, heat olive oil over medium heat, sauté chicken 5–7 minutes or until browned and done. Remove to a plate.
- In same skillet, add green pepper, red pepper, onion, scraping bits from bottom of pan. Cook over medium heat 5 minutes or until tender.
- Add evaporated milk, stirring, one minute or until heated and bubbly. Serve chicken with sauce, sprinkle with green onions, if desired.
- Serving size: 1/4 of recipe
- Calories: 229
- Calories from Fat: 57 (19%)
- Total Fat: 6g
- Saturated fat: 1g
- Unsaturated fat: 5g
- Sodium: 472mg
- Total Carbohydrates: 16g
- Sugar: 10g
- Fiber: 4g
- Protein: 44g
- Cholesterol: 100mg
Diabetic Exchanges: 1 carbohydrate, 6 very lean meat
Picture and recipe used with permission of author.