Blackened Chicken with Dirty Rice

By á-2233

cooking light recipe–fast

Calories: 467
Fat: 10g
Saturated fat: 1.9g
Monounsaturated fat: 5.1g
Polyunsaturated fat: 1.7g
Protein: 48.7g
Carbohydrate: 42.2g
Fiber: 2.6g
Cholesterol: 196mg
Iron: 6.9mg
Sodium: 557mg
Calcium: 65mg

Ingredients

• Rice:
• 1 tablespoon olive oil
• 1/3 cup chopped onion
• 1/3 cup chopped celery
• 1/3 cup chopped green bell pepper
• 1 tablespoon chopped fresh thyme
• 1 cup long-grain white rice
• 2 teaspoons paprika
• 1/4 teaspoon ground red pepper
• 3 garlic cloves, minced
• 2 cups water
• 1/4 teaspoon kosher salt
• Cooking spray
• 4 ounces chicken livers, finely chopped
• 2 green onions, thinly sliced
• 1/8 teaspoon hot pepper sauce
• Chicken:
• 1 1/2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground red pepper
• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 teaspoons olive oil
• 1/2 cup fat-free, lower-sodium chicken broth

Preparation

Step 1

1. To prepare rice, heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 3 ingredients (through thyme); sauté 4 minutes. Add rice, paprika, 1/4 teaspoon red pepper, and garlic; sauté 1 minute. Add 2 cups water and 1/4 teaspoon salt; bring to a boil. Reduce heat, cover, and simmer 12 minutes. Let stand 5 minutes. 2. Heat a medium skillet over medium-high heat. Coat pan with cooking spray. Add livers; sauté for 4 minutes or until lightly browned and cooked through. Stir in green onions. Add liver mixture and hot pepper sauce to rice; fluff with a fork. 3. Preheat oven to 400°. 4. To prepare chicken, combine cumin and the next 5 ingredients (through 1/4 teaspoon red pepper); rub evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 3 minutes. Turn chicken; place pan in oven. Bake at 400° for 6 minutes or until chicken is done. Remove chicken from pan. Add broth to pan; bring to a boil. Cook until liquid is reduced to 1/4 cup (about 2 minutes). Spoon sauce over chicken; serve with rice.