Blackened Chicken with Mustard Aioli
- 1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend
- 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- Cooking spray
- 1/4 cup plus 2 tablespoons fat-free sour cream
- 2 tablespoons light mayonnaise
- 2 teaspoons Dijon mustard (lowest sodium available)
- 1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled
- 1/2 medium garlic clove, minced
- 1/8 teaspoon salt
- 1/8 teaspoon red hot-pepper sauce
- Sprinkle the seasoning blend over both sides of the chicken.
- Using your fingertips, gently press the seasoning blend so it adheres to the chicken.
- Lightly spray a large skillet with cooking spray.
- Heat over medium-high heat.
- Cook the chicken for 4 minutes.
- Turn the chicken over.
- Lightly spray the chicken with cooking spray.
- Cook for 2 to 4 minutes, or until no longer pink in the center.
- Meanwhile, in a small bowl, stir together the aioli ingredients.
- Serve with the chicken.
- (Per serving)
- Calories: 171
- Total fat: 3.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 1.5g
- Monounsaturated: 0.5g
- Cholesterol: 72mg
- Sodium: 283mg
- Carbohydrates: 5g
- Fiber: 0g
- Sugars: 2g
- Protein: 28g
- Calcium: 65mg
- Potassium: 361mg
- 1/2 other carbohydrate
- 3 very lean meat
creole seasoning, chicken, cooking spray, sour cream, light mayonnaise, tarragon, garlic, salt, red hotpepper
Taken from www.epicurious.com/recipes/food/views/blackened-chicken-with-mustard-aioli-392046 (may not work)