Blackened Chicken Served with Seasoned Spicy Brown Rice

Blackened Chicken Served with Seasoned Spicy Brown Rice

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 311.3

Protein: 26.1 g

Carbohydrates: 29.0 g

Sugars: 0.6 g

Fat: 9.4 g

Saturated Fat: 1.5 g

Fiber: 1.9 g

Sodium: 106.5 mg

Preparation: 15 Minutes

Cook Time: 45 Minutes

Serves: 1

Storage Info: N/A

1. Combine 1 tsp. of oil, basil, celery seeds, garlic, jerk seasoning, onion powder and paprika.  Rub chicken evenly with oil mixture.  Marinate for 15-30 minutes to allow flavor to develop.

2. Preheat oven to 375°

3. Heat nonstick skillet lightly coated with cooking spray on medium-high heat.  Sear chicken breast for 4-5 minutes or until blackened on both sides.  Transfer chicken to small oven-safe dish coated with cooking spray.  Cook another 7-10 minutes or until chicken is cooked through.

4. To prepare rice, combine remaining oil, garlic, thyme, parsley and a dash of turmeric with the rice and water in a pot. Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 25-30 minutes, or until water is absorbed and rice is tender.

5. Serve blackened chicken with a side of spicy brown rice.

Nutrition bug value

INGREDIENTS:

1 ½ tsp extra virgin olive oil

½ tsp basil, dried

⅛ tsp celery seed

¼ tsp garlic powder

⅛ tsp Caribbean jerk seasoning

⅛ tsp onion powder

⅛ tsp paprika

3 ½ oz skinless chicken breast, raw

½ tsp garlic, chopped

⅛ tsp thyme, ground

1 parsley, fresh, chopped

⅛ tsp spice, turmeric, ground

3 tbsp brown rice, uncooked

⅓ cup water