Blackened Chicken

A flavorful, high-protein chicken dinner featuring juicy blackened chicken breasts, sautéed peppers, and a hint of fresh lime. Perfect for busy weeknights and easy meal prep.

Ingredients

1 yellow or orange bell pepper
1 red bell pepper
2 green onions, chopped
1 lime
4 (8 oz.) boneless, skinless chicken breasts
4 tsp Jamaican Jerk Rub
1½ tbsp vegetable oil, divided
¼ tsp salt
⅛ tsp black pepper
2 garlic cloves

Directions

Preheat the oven to 400°F (200°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Slice the peppers into quarters, then cut into thin strips.
Slice the green onions and cut the lime into quarters.
Season each chicken breast with ½ teaspoon Jamaican Jerk Rub per side.
Heat ½ tablespoon vegetable oil in a large oven-safe skillet over medium-high heat for 3–4 minutes.
Add the peppers, green onions, salt, and black pepper to the skillet. Sauté for 3–4 minutes, stirring occasionally.
Transfer the vegetables to a small bowl. Press the garlic into the bowl and stir to combine. Set aside.
Add the remaining 1 tablespoon oil to the skillet. Place the chicken in the pan and cook for 3–4 minutes on one side, or until the exterior is nicely blackened.
Flip the chicken breasts and move them to one side of the skillet.
Return the pepper mixture to the other side of the skillet.
Transfer the skillet to the oven and bake for 8–10 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Serve immediately with fresh lime wedges.

Yield

4 servings

Nutrition Information (Per Serving)

Calories: 340
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 165 mg
Sodium: 450 mg
Carbohydrates: 6 g
Fiber: 2 g
Total Sugars: 2 g
Added Sugars: 0 g
Protein: 52 g

Cook’s Tip

Serve over rice, cilantro-lime rice, or cauliflower rice for a complete and satisfying meal.