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Blackened Chicken with Dirty Rice
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| Yield: Serves 4 (serving size: 1 chicken breast half, about 2/3 cup rice, and 1 tablespoon sauce) Total: 29 Minutes Nutritional Information Amount per serving Calories: 467 | |
| Fat, 10g | |
| Saturated fat: 1.9g Monounsaturated fat: 5.1g Polyunsaturated fat: 1.7g Protein: 48.7g Carbohydrate: 42.2g Fiber: 2.6g Cholesterol: 196mg Iron: 6.9mg Sodium: 557mg Calcium: 65mg Rice: 1 tablespoon olive oil $ 1/3 cup chopped onion $ | |
| 1/3 cup | chopped celery |
| 1/3 cup chopped green bell pepper $ | |
| 1 tablespoon | chopped fresh thyme |
| 1 cup | long-grain white rice |
| 2 teaspoons | paprika |
| 1/4 teaspoon | ground red pepper |
| 3 | garlic cloves, minced |
| 2 cups | water |
| 1/4 teaspoon | kosher salt |
| Cooking spray $ | |
| 4 ounces | chicken livers, finely chopped |
| 2 | green onions, thinly sliced |
| 1/8 teaspoon | hot pepper sauce |
| Chicken, $ | |
| 1 1/2 teaspoons | ground cumin |
| 1 teaspoon | smoked paprika |
| 1 teaspoon | ground coriander |
| 1/2 teaspoon | kosher salt |
| 1/2 teaspoon | black pepper |
| 1/4 teaspoon | ground red pepper |
| 4 (6-ounce) | skinless, boneless chicken breast halves $ |
| 2 teaspoons olive oil $ | |
| 1/2 cup | fat-free, lower-sodium chicken broth |
Avocado-Butter Lettuce Salad
Preparation
1. To prepare rice, heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 3 ingredients (through thyme); sauté 4 minutes. Add rice, paprika, 1/4 teaspoon red pepper, and garlic; sauté 1 minute. Add 2 cups water and 1/4 teaspoon salt; bring to a boil. Reduce heat, cover, and simmer 12 minutes. Let stand 5 minutes.
2. Heat a medium skillet over medium-high heat. Coat pan with cooking spray. Add livers; sauté for 4 minutes or until lightly browned and cooked through. Stir in green onions. Add liver mixture and hot pepper sauce to rice; fluff with a fork.
3. Preheat oven to 400°.
4. To prepare chicken, combine cumin and the next 5 ingredients (through 1/4 teaspoon red pepper); rub evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 3 minutes. Turn chicken; place pan in oven. Bake at 400° for 6 minutes or until chicken is done. Remove chicken from pan. Add broth to pan; bring to a boil. Cook until liquid is reduced to 1/4 cup (about 2 minutes). Spoon sauce over chicken; serve with rice.
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