Blackened chicken

Name: Blackened chicken
Prep time: 15 min
Cook time: 20 min
Yield: 4 servings
Ingredients: 2 tsp coriander seeds; 2 tsp cumin seeds; 2 tsp black peppercorns; 2 garlic cloves (crushed); 2 tsp dried oregano; 1 tbsp paprika; 2 tbsp olive oil; 3 skinless boneless chicken breasts; 4 Lime wedges; 1 avocado; 4 tomatoes (sliced); 1 398ml can pinto beans (drained and rinsed); 1 tbsp lime juice; 1 tbsp olive oil; 2 tbsp fresh flat-leaf parsley (chopped)

Best Health

The spiced coating on the chicken breasts cooks to a delicious crunchy crust, keeping the inside flesh really juicy. It’s served on a simple avocado, bean and tomato salad, but add some rustic bread to complete the meal.

Servings	Prep Time	Cook Time
4servings	15minutes	20minutes

Servings	Prep Time
4servings	15minutes

Cook Time

20minutes

Course Dinner
Cuisine Poultry, Vegetables

Ingredients

2 tsp coriander seeds
2 tsp cumin seeds
2 tsp black peppercorns
2 garlic cloves crushed
2 tsp dried oregano
1 tbsp paprika
2 tbsp olive oil
3 skinless boneless chicken breasts
4 Lime wedges
Salad
1 avocado
4 tomatoes sliced
1 398ml can pinto beans drained and rinsed
1 tbsp lime juice
1 tbsp olive oil
2 tbsp fresh flat-leaf parsley chopped

Servings: servings

Units:

Ingredients

2 tsp coriander seeds
2 tsp cumin seeds
2 tsp black peppercorns
2 garlic cloves crushed
2 tsp dried oregano
1 tbsp paprika
2 tbsp olive oil
3 skinless boneless chicken breasts
4 Lime wedges
Salad
1 avocado
4 tomatoes sliced
1 398ml can pinto beans drained and rinsed
1 tbsp lime juice
1 tbsp olive oil
2 tbsp fresh flat-leaf parsley chopped

Servings: servings

Units:

Course Dinner
Cuisine Poultry, Vegetables

Instructions

Place the coriander and cumin seeds, peppercorns and garlic in a mortar and crush with a pestle until roughly ground. Add the oregano, paprika and oil and crush to a paste.
Use a sharp knife to cut 3-4 deep slashes across each chicken breast. Spread the spice mix over the chicken, rubbing deep into the cuts.
Heat a heavy-based frying pan until very hot and add the chicken breasts. Reduce the heat to medium and fry the chicken for 15-20 minutes, turning occasionally, until it is slightly charred on the outside and thoroughly cooked inside. (It can be served warm or cooled and then chilled, to serve later.)
Meanwhile, or shortly before serving, make the salad. Peel and slice the avocado, then put in a bowl with the tomatoes and beans. Drizzle with the lime juice and olive oil, add the parsley and season lightly.
Heap the salad onto a serving plate. Cut the chicken, on the diagonal, into neat slices and arrange on top of the salad. Garnish with lime wedges to squeeze over the chicken.

Recipe Notes

Variation: The spice mix is also very good with pork - try it rubbed over lean pork chops, and chargrill in the same way as for the chicken.

Each serving: 32 g protein, 35 g fat of which 7 g saturates, 16.5 g carbohydrates, 5 g fibre, 526 Calories

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