Are you looking for a delicious and healthy meal option? Look no further than blackened chicken! With only 128 calories per serving (2 oz), it's a perfect choice for anyone watching their calorie intake.
Not only is blackened chicken low in calories, but it's also packed with protein and essential nutrients like iron and vitamin B6.
In this article, we'll explore everything you need to know about blackened chicken, from its health benefits to how to prepare it at home.
Calories in Blackened Chicken per serving
As mentioned earlier, one serving (2 oz) of blackened chicken contains 128 calories. If you're counting calories or watching your weight, blackened chicken is a great option for a satisfying and healthy meal.
Benefits of Blackened Chicken
Blackened chicken is not only delicious, but it also has a variety of health benefits. Here are just a few:
- High in protein, which helps you feel full and satisfied longer
- Low in fat, making it a good choice for anyone watching their fat intake
- Packed with important nutrients like iron and vitamin B6
- May help to build and repair muscle tissue
Preparing Blackened Chicken at Home
Making blackened chicken at home is easier than you think! Here's a simple recipe to get you started:
- In a small bowl, mix together 2 teaspoons paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried thyme, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper.
- Coat 2 boneless, skinless chicken breasts with the seasoning mixture.
- Heat a large skillet over medium-high heat. Add 1 tablespoon of olive oil to the skillet.
- Add the chicken breasts to the skillet and cook for about 6-7 minutes per side, or until fully cooked.
- Serve and enjoy!
Feel free to adjust the seasoning mixture to your liking. You can also add a little cayenne pepper if you like your chicken with a little kick!
How to Make Blackening Seasoning
Want to make your own blackening seasoning? Here's a recipe for a basic seasoning mix:
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Feel free to adjust the seasoning mix to your liking. You can add more or less of any of the ingredients to suit your taste.
Pairing Suggestions for Blackened Chicken
Blackened chicken pairs well with a variety of sides and sauces. Here are a few ideas to get you started:
- Roasted vegetables, like broccoli or zucchini
- Quinoa or brown rice
- Salad with a light vinaigrette dressing
- Black bean salsa or guacamole
As for sauces, try a light yogurt sauce, a fresh tomato salsa, or a spicy hot sauce like sriracha.
Nutritional Value of Blackened Chicken
Here's a breakdown of the nutritional value of one serving (2 oz) of blackened chicken:
- 128 calories
- 3 grams of fat
- 22 grams of protein
- 0 grams of carbohydrates
- 5% of the daily value for iron
- 10% of the daily value for vitamin B6
Blackened Chicken vs Grilled Chicken
While blackened chicken and grilled chicken are both healthy options, there are a few differences between the two:
- Grilled chicken is cooked over an open flame, while blackened chicken is cooked in a skillet with a seasoning mixture
- Blackened chicken tends to be more flavorful and spicy, while grilled chicken is usually more mild
- Blackening seasoning can add some extra sodium to your diet, while grilled chicken is typically low in sodium
How to Store Leftover Blackened Chicken
Got leftover blackened chicken? Here's how to store it safely:
- Let the chicken cool to room temperature before storing
- Transfer the chicken to an airtight container or zip-top bag
- Store the chicken in the refrigerator for up to 4 days
Health Risks Associated with Overconsumption of Blackened Chicken
While blackened chicken is generally considered a healthy food option, overconsuming it can pose some health risks.
- Excess sodium intake: Blackening seasoning often contains significant amounts of salt, which can contribute to high blood pressure and other health issues when consumed in excess.
- Increased risk of cancer: Burning or charring meat, as can occur with blackening, can produce carcinogenic compounds that may increase the risk of certain cancers.
To minimize these risks, it's important to limit your intake of blackened chicken and other charred or burned foods.
Famous Blackened Chicken Recipes
Blackened chicken has become a popular dish in recent years, and there are many famous recipes out there. Here are just a few:
- Paul Prudhomme's blackened chicken recipe: A classic and highly-rated recipe by the famous chef and creator of blackening seasoning.
- Emeril Lagasse's blackened chicken recipe: Another classic recipe by the celebrity chef and restaurateur, featuring his own special blend of blackening seasoning.
- Skinnytaste's blackened chicken recipe: A lighter take on blackened chicken by the popular blog Skinnytaste, featuring a homemade seasoning mix and served with a fresh mango salsa.
Whether you go with a classic recipe or put your own spin on it, blackened chicken is sure to be a hit with family and friends.
“Cooking is like love; it should be entered into with abandon or not at all.” ― Harriet Van Horne
5 FAQ About 2 oz Blackened Chicken with 128 calories
1. What is "blackened" chicken exactly?
"Blackening" chicken involves coating it in a mixture of spices (such as paprika, garlic powder, and cayenne pepper) and then cooking it in a very hot cast-iron skillet until the spices form a charred crust on the outside of the chicken.
2. How many calories are in a 2 oz serving of blackened chicken?
A 2 oz serving of blackened chicken has 128 calories.
3. Is blackened chicken a healthy choice?
Blackened chicken can be a healthy choice, depending on how it's prepared. Cooking it in a cast-iron skillet without added oils or butter can keep the calorie count low. Additionally, the spices used to blacken the chicken provide flavor without adding any extra calories. However, if the chicken is served with a sauce or a side dish that's high in calories, the overall meal may not be as healthy.
4. What are some ways to serve blackened chicken?
Blackened chicken can be served in a variety of ways, including on top of a salad, as part of a taco or wrap, or alongside vegetables and a starch (such as sweet potatoes or quinoa). Adding a squeeze of lemon juice or a drizzle of balsamic vinegar can add even more flavor without adding many calories.
5. Can I make blackened chicken at home?
Yes! Making blackened chicken at home is fairly simple. Coat chicken breasts in a mixture of spices (you can find many blackening spice blend recipes online) and cook them in a hot cast-iron skillet until the spices form a crust. Just be sure to cook the chicken fully to ensure it's safe to eat.