Seared Cajun Chicken
Yield: 4 servings
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
Rinse the chicken and pat dry with paper towels. Rub some of the Cajun seasoning over both sides of the chicken pieces.
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.
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.
Add the broth to the skillet and cook over medium-high heat for several minutes or until reduced to about 3 tablespoons in volume.
To serve, divide the chicken among 4 serving plates, drizzle with some of the sauce and top with a sprinkling of parsley. Serve hot.
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
B-man 