Cajun Chicken Breasts
Chicken breasts soak for awhile in a spicy, cayenne and wine marinade with just a hint of mint, and are then quickly pan-grilled.
2 cloves garlic, minced
1 tablespoon fresh, finely chopped parsley
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon dried mint
2 tablespoons white wine
Vegetable cooking spray
4 boneless, skinless chicken breasts
- In shallow refrigerator dish with cover, mix together garlic, parsley, salt, cayenne pepper and mint; stir in wine. Spread mixture on all sides of chicken breasts, cover and refrigerate at least 3 hours or overnight.
- At cooking time, spray non-stick skillet with vegetable cooking spray. Heat over medium high temperature about 1 minute, add chicken and cook about 5 minutes. Turn chicken and cook about 5 minutes more or until fork can be inserted with ease.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): 145 calories; 26.8 g protein; 3.1 g total fat; .08 g saturated fat; 0.7 g carbohydrates; 73 mg cholesterol; 211 mg sodium.
Recipe provided courtesy of the National Chicken Council. Used with permission.