Blackened Chicken with Green Peas, Roasted Potatoes and Vegetables

Blackened Chicken with Green Peas, Roasted Potatoes and Vegetables

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 703.4

Protein: 52.0 g

Carbohydrates: 82.4 g

Sugars: 34.9 g

Fat: 17.4 g

Saturated Fat: 2.8 g

Fiber: 9.3 g

Sodium: 673.3 mg

Preparation: 30 Minutes

Cook Time: 15 Minutes

Serves: 1

Storage Info: N/A

1. Combine oil and spices.  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. Prepare roasted potatoes with vegetables according to package directions.

5. Serve blackened chicken with potatoes and cooked peas.

6. Enjoy a glass of milk and graham crackers with your meal.

 

Nutrition bug value

INGREDIENTS:

2 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

5 oz skinless chicken breast, raw

1 cup vegetables, baby potatoes & veg blend, fzn

⅔ cup green peas, cooked

8 fl oz milk, fat-free

4 graham crackers 2½" square