Low Fat Blackened Chicken

Prep Time: 5 minutes

Cook Time: 10 minutes


  • 4 skinless, boneless chicken breasts
  • Cooking spray
  • 4 tbsp salt-free Cajun seasoning


Remove tenderloins from chicken and reserve for another use. Place chicken breasts between two sheets of plastic wrap and flatten to a 1/4-inch thickness with a rolling pin.Preheat broiler. Spray both sides of chicken with cooking spray then sprinkle with Cajun seasoning and rub in.

Broil (or grill) chicken breasts 5 minutes each side.

Serve whole with skinny mashed potatoes (use fat free milk or fat free chicken broth instead of regular milk and butter) and sweet corn or slice chicken and use on top of pizza, or in a salad.

Per Serving: Calories 153, Calories from Fat 17, Total Fat 1.9g (sat 0.6g), Cholesterol 82mg, Sodium 92 mg, Carbohydrate 1.2g, Fiber 0.2g, Protein 32.9g

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