Ww 4 Points Easy Blackened Chicken Recipes

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
• Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
• Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
• Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

Steps:

• Place Worcestershire sauce and pepper in a large skillet.
• Add chicken breasts and heat over medium high heat until it just comes to a boil. Reduce heat to low and simmer until done, about 15 or 20 minutes.
• Turn chicken occasionally.
• 4 Points per serving.

Steps:

• In a large saucepan, saute onion and garlic in butter, until onions are soft.
• Slice chicken breasts into bite sized pieces.
• Combine spices (except garam masala) and toss chicken pieces until well coated.
• Add the chicken to the onions and saute until the chicken is lightly browned on all sides.
• In a separate bowl or large measuring cup, combine the fat-free cream, tomato sauce, fat-free sour cream and garam masala with a whisk, then pour over chicken mixture.
• Bring to a boil, reduce heat, cover and simmer for about 15 minutes, making sure that chicken is cooked through.
• Serve over rice and garnish with cilantro if desired.

Steps:

• Preheat oven to 400*F.
• Line bottom of large baking pan with foil.
• Combine scallions, bbq sauce, soy sauce, oyster sauce, honey, sugar, ginger, chili paste, and garlic in large bowl.
• Add chicken legs and toss until well coated.
• Place chicken in baking pan.
• Spoon remaining sauce over chicken.
• Cover loosely with aluminum foil and bake 20 minute.
• Remove foil, continue baking until chicken is browned and cooked through and sauce is thickened, about 20 more minute.
• Sprinkle with sesame seeds.

Steps:

• In small nonstick skillet, toast cumin over medium heat, stirring constantly, 2 minutes, until fragrant; transfer to large shallow bowl.
• Add corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss to combine. Set aside.
• Sprinkle chicken on all sides with Cajun seasoning. Spray large iron skillet with nonstick cooking spray; heat. Add chicken; cook over medium-high heat, turning once, 8 minutes, until browned on all sides and juices run clear when chicken is pierced with fork.
• Arrange cooked chicken breasts on top of corn mixture.
• SERVING (1 CHICKEN BREAST, 3/4 CUP CORN MIXTURE) PROVIDES: 1 Vegetable, 3 Proteins, 1 Bread.
• PER SERVING: 232 Calories, 4 g Total Fat, 1 g Saturated Fat, 72 mg Cholesterol, 427 mg Sodium, 20 g Total Carbohydrate, 3 g Dietary Fiber, 30 g Protein, 33 mg Calcium; 4 points.

Steps:

• Preheat oven to 425*F.
• Spray nonstick pan with cooking spray.
• COmbine bread crumbs, cheese, parsley, and lemon zest in a medium bowl; transfer to sheet of wax paper.
• Sprinkle chicken with salt and pepper, spread both sides with mayo.
• Coat chicken on both sides with crumbs.
• Arrange chicken on baking pan, spray tops lightly with nonstick spray.
• Bake until golden and cooked through, about 20-25 minute (do not turn).