Cajun Butter Chicken Breast

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

2 teaspoons brown sugar (keto: use brown sugar substitute)

1 1/2 teaspoons mild paprika

1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon chili powder (add more if you like heat)

1/2 teaspoon cayenne pepper

1/4 teaspoon cracked pepper (to taste)

2 large chicken breasts (sliced horizontally in half to make 4 steaks)

1 1/2 tablespoons canola oil (divided)

1/4 cup butter

4 cloves garlic (finely chopped)

1/2 cup low sodium chicken stock (broth)

手順

Combine cajun seasoning ingredients and toss chicken in the seasoning. Drizzle with 1/2 tablespoon of oil and rub seasoning all over to evenly coat.

Heat remaining oil and 1 tablespoon butter in a skillet or pan over medium-high heat until combined and hot.

Sear chicken in batches for 5-7 minutes each side until golden or internal temperature is 165°F / 75°C using a meat thermometer. Remove from pan; set aside to rest for 5 minutes.

While chicken is resting, make the sauce. Reduce heat to medium. Melt remaining butter in the pan. Sauté garlic until fragrant (about 30 seconds), while scraping up any browned bits from the pan. Pour in the broth and let reduce for 2-3 minutes, while stirring occasionally.

Take the pan off the heat. Drizzle sauce over the chicken.

Serve warm.

栄養

• カロリー: 301 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 8 g
• 不飽和脂肪: 10 g
• トランス脂肪: 0.5 g
• コレステロール: 103 mg
• ナトリウム: 819 mg
• 炭水化物総量: 5 g
• 食物繊維: 1 g
• 糖質総量: 2 g
• タンパク質: 25 g