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Quick Grilled Cajun Chicken

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 149
Protein 31g
Fat 2g
Carbs 1g
Total Time 18 minutes

If you’re looking for a spicy way to liven your chicken meal prep this week, then try this easy cajun-inspired rub! Remember the 3-part process to perfect chicken breast – rub, sear and bake. Boom!

I recommend enjoying this chicken inside a salad wrap.

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Quick Grilled Cajun Chicken

Ingredients

Ingredients for 4 servings

  • 1 1/2 lb chicken breast, raw
  • Rub
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon smoked paprika
    • 1/2 teaspoon cumin
    • 1/2 teaspoon cayenne (or more/less to taste)
    • 1/2 teaspoon dried thyme
    • 1/2 teaspoon dried sage
    • pinch of sea salt & pepper
  • spray olive oil
  • Garnish
    • chives (fresh or dried)
Steps
  1. Set oven to 420F.
  2. Mix together the ingredients for the seasoning rub.
  3. Rub the seasoning over the chicken breasts.
  4. Set a nonstick skillet on high heat.  Once the skillet is hot, spray with a little olive oil, then immediately add the chicken breast.  Sear on each side for 3 to 4 minutes until the edges are dark and crispy.  If needed, spray the chicken breast while it sears in order to prevent any sticking and to enhance the sear.
  5. Place the entire skillet in the oven and cook for 6 to 8 minutes, or until the inside of the chicken is white and the juices run clear.
  6. Remove the chicken from the heat of the skillet and allow it to slightly cool before slicing.  Garnish with dried or fresh chives.  Enjoy as part of your weekly meal prep OR in my easy cajun chicken avocado wrap.

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Calories
149
Protein
31g
Fat
2g
Carbs
1g
Sodium
Fiber
0g
Sugar
0g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.