[cookinginthedark] Daily Diab:SEARED CAJUN CHICKEN

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> SEARED CAJUN CHICKEN

>

> Yield: 4 servings

>

> INGREDIENTS

>

> - 1 pound chicken tenders or 1 pound boneless skinless chicken

> breast cut into 8 equal pieces and pounded 1/2-inch thick

> - 1 tablespoon Cajun seasoning

> - 1 tablespoon extra virgin olive oil

> - 1/2 cup chicken broth

> - 2 tablespoons finely chopped fresh parsley

> or 2 teaspoons dried parsley, finely crumbled

>

> DIRECTIONS

>

> Rinse the chicken and pat dry with paper towels. Rub some of

> the Cajun seasoning over both sides of the chicken pieces.

>

> Coat a large nonstick skillet with the olive oil and

> preheat over medium-high heat. Add the chicken and cook

> for a couple of minutes on each side, until nicely browned.

>

> Cover the skillet and reduce the heat to medium. Cook

> for about 3 minutes, turning once, until the chicken

> is thoroughly cooked. Remove the chicken from the

> skillet and set aside to keep warm.

>

> Add the broth to the skillet and cook over medium-high

> heat for several minutes or until reduced to about

> 3 tablespoons in volume.

>

> To serve, divide the chicken among 4 serving plates,

> drizzle with some of the sauce and top with a sprinkling

> of parsley. Serve hot.

>

> Nutritional Information Per Serving (1/4 of recipe):

> Calories: 160, Carbohydrate: 1 g, Cholesterol: 66 mg, Fat: 4.9 g,

> Fiber: 0.2 g, Protein: 26 g, Sodium: 470 mg, Calcium: 15 mg

> Diabetic Exchanges: 3 Very Lean Meat, 1 Fat

>

>

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