Cajun Chicken Skillet

By awright0511

NUTRITION per serving: 411 Calories; 8g Fat; 44g Protein; 39g Carbohydrate; 4g Dietary Fiber; 101mg Cholesterol; 119mg Sodium. Exchanges: 2 1/2 Grain (Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1 Fat. Points: 10

Ingredients

• 1 tablespoon paprika
• 1/2 teaspoon oregano, crushed
• 1/4 teaspoon dry mustard
• 1 teaspoon rubbed sage
• 1/2 teaspoon cayenne pepper (or to taste)
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon garlic powder
• 4 (6-oz.) boneless skinless chicken breast halves
• 1 tablespoon olive oil
• 1 teaspoon unsalted butter
• 2 medium tomatoes, chopped
• 3 cups cooked brown rice

Details

Servings 4

Preparation

Step 1

In a small bowl or cup, combine seasonings; sprinkle over both sides of chicken. Heat the olive oil in a skillet over medium-high heat just until it starts to brown; add chicken to the pan then reduce heat to medium; saute on both sides until nice and brown, a total of 10 to 15 minutes (depending on thickness of chicken); remove from skillet and set aside. Add the butter to the skillet and, working quickly with a wire whisk so that the butter won't burn, scrape up all of the browned bits from the bottom of the pan. Add tomatoes and their juice and simmer mixture until reduced, 2 to 3 minutes (it should thicken slightly). Add pan sauce to the cooked rice; stir to make a “dirty rice” blend. Serve chicken with dirty rice and enjoy!

SERVING SUGGESTION: Corn on the cob and steamed green beans.