Blackened Chicken and Roasted Green Beans

Name: Blackened Chicken and Roasted Green Beans
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 2 servings
Cuisine: American
Ingredients: 8 ounce chicken breast (boneless, skinless, butterflied or pounded thin); 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon smoked paprika; 0.5 teaspoon dried thyme; 0.5 teaspoon dried oregano; 0.25 teaspoon cayenne pepper; 0.25 teaspoon black pepper; 8 ounce fresh green beans (trimmed); 0.5 cup white rice (uncooked); 1 cup water (for rice)

Spicy, pan-seared chicken breast coated in a flavorful homemade 'blackening' spice blend, served alongside crisp-tender roasted green beans and fluffy white rice.

Prep: 10 min
Cook: 18 min
Total: 28 min
Servings: 2
Cuisine: American
Difficulty: Easy
Cost: $2.44/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sodium
Low-Sugar
High-Protein

Ingredients

8 ounce chicken breast (boneless, skinless, butterflied or pounded thin)
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
0.5 teaspoon dried thyme
0.5 teaspoon dried oregano
0.25 teaspoon cayenne pepper
0.25 teaspoon black pepper
8 ounce fresh green beans (trimmed)
0.5 cup white rice (uncooked)
1 cup water (for rice)

Instructions

Cook the white rice: Combine 1/2 cup uncooked white rice and 1 cup water in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork.
Preheat oven to 400 degrees F (200 C). Line a baking sheet with parchment paper.
Prepare the chicken: In a small bowl, combine garlic powder, onion powder, smoked paprika, dried thyme, dried oregano, cayenne pepper, and black pepper to make the blackening spice blend.
Pat the chicken breasts dry and rub generously with half of the spice blend on both sides.
Toss the trimmed green beans with 1/2 tablespoon olive oil and the remaining half of the spice blend. Spread them in a single layer on the prepared baking sheet.
Roast the green beans for 15-18 minutes, or until tender-crisp.
While green beans roast, heat the remaining 1/2 tablespoon olive oil in a large cast-iron skillet (or heavy-bottomed skillet) over medium-high heat until shimmering. Carefully add the seasoned chicken and cook for 3-5 minutes per side, until deeply colored and cooked through. Chicken should reach an internal temperature of 165 degrees F (74 C).
Serve the blackened chicken immediately with the roasted green beans and white rice.

Notes

Pounding the chicken thin ensures even and quick cooking. Use a well-ventilated kitchen as blackening can create some smoke.

Nutrition (per serving)

Calories: 406
Protein: 31.2 g
Carbohydrates: 46.9 g
Fat: 10.1 g
Fiber: 4.4 g
Sodium: 59 mg
Saturated Fat: 1.5 g
Sugar: 4.5 g
Cholesterol: 80 mg