How to Make Blackened Chicken, Steak or Fish

Are you leery of blackened food? Many of our customers were until they tried our Blackened Honey Chicken. It seems the touch of honey is key for many people (but not everyone.) The result is an addicting combination of sweet and spicy. Leave off the honey to save calories and enjoy a South Beach Phase I dish. Sear the chicken in a pan for baking...it doesn't get any easier.

Read on for our blackened honey chicken recipe that can be used for steak and fish too!

This dish is very quick to prepare. However, once you have all the spices out, we suggest making a few batches to freeze and use later. The recipe below will serve 6 people. "Halve" the ingredients for 2-3 servings.

Gather the following ingredients:

• 1 teaspoon Paprika
• 1/2 teaspoon Cayenne pepper
• 1/2 teaspoon Ground cumin
• 1/2 teaspoon Thyme
• 1/4 teaspoon White pepper
• 1/4 teaspoon Onion powder
• 1/4 teaspoon Salt

Or, use 3 teaspoons of a prepared blackened seasoning available in the spice section of the grocery store.

• 1/4 cup honey, optional (leave off to comply with South Beach Phase 1)
• 6 boneless, skinless chicken breasts (If you are making this entree for later use, frozen chicken works great!)
• 1 Tablespoon olive oil (on serving day)

Assembly Instructions

1. Place an empty ziplock bag in a cylinder.
2. Add the dry spices to the ziplock bag and gently shake to combine. Note that the amount listed will easily coat 6 pieces of chicken that are about 5-6 ounces each. Cut the ingredient amounts in half to prepare a smaller portion.
3. Add desired amount of chicken to the ziplock bag and shake to coat.
4. Drizzle up to a 1/4 cup of honey over the chicken.
5. Follow cooking instructions below to enjoy this entree now.
6. For portions you would like to freeze, place ziplock bag with chicken inside another ziplock bag.
7. Label with cooking directions below.
8. Freeze bag so that it is flat for easy storage and faster defrosting.

Print and Cut
Cooking Instructions

Blackened Honey Chicken

Instructions: Thaw chicken in refrigerator for approx. 24 hours. Preheat oven to 350 degrees. Heat 1 Tablespoon of olive oil in skillet over medium-high heat. Place chicken in pan and cook for one minute, turn and cook one minute on other side. Place chicken on lightly greased cookie sheet and bake for approx. 25 minutes. Internal temperature should register 170F.

Serving Suggestions: Fresh corn or over mixed greens.

Servings:_____________________

Preparation date:______________________________

Tips and Suggestions

• Follow the same process for steak or fish. A firm fish, such as salmon, works well.
• For best results, enjoy this frozen entree within 2 months of freezing.
• You can re-freeze chicken once it has been cooked.