Andi's 'Blackened' Chicken with Garlic Haricots Vert (greenbeans), and rosemary oven fries.
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Chicken Breast, no skin, 2 breast, bone and skin removed (NOTE what spark calls a chicken breast is two halves both palm sized, you need a total of 4 palmsized peices of meat for my recipe). Rinsed, trimmed and patted dry.Green Beans (snap),4 cups frozen*Potato, raw, 2 small (1-3/4" to 2-1/2" dia.)scrubbed cleanGarlic, 6 cloves pressedSalt, 2 dashPepper, black, 2 dash*Extra Virgin Olive Oil3 tbspRosemary, 2 tbsp Tony Chacheres or other Cajun Seasoning blendOld Bay Seasoning or other seafood/poultry blend with celery salt and herbs.
This is a 30min meal, but you're prepping while cooking also. So it's hard to divide the time.
Preheat oven to 500 degrees. (for Crisp fries, 450 for softer potato slices)
Scrub 2 small sized potato (i get kind where each potato is 120cal each that come wrapped as a pack of 4 on a tray.) Cut both ends off the end of the potato (so you have blunt ends on your fries, the pointy ends tend to burn too quickly). Cut the potatos in half lengthwise and each half into into 5-6 slices depending on how crispy you like your fries. Plunge the cut slices into ice water, remove and pat dry. Place foil on a cookie sheet, drizzel with about 1 tablespoon olive oil and use a pastry brush to distribute evenly. Place the potato slices ontop of the oil, brush with another 1 tablespoon of olive oil and sprinkle with salt and pepper. Place in 500F degree oven for 12 minutes. After 12 minutes, flip the 'fries' and sprinkle with salt and pepper again. Watch carefully if they start cooking too fast, pull them out sooner. Return to oven to bake another 12 minutes, about 2 minutes from end of time sprinkle with chopped fresh rosemary and return to oven for the last minutes. Cook until browned and crispy. For the best taste I use Garlic flavored oil when possible. Grapeseed oil also works but it's lighter and the fries are more likely to stick (unless you use release foil). Fries cook first on underside.
(were you to add garlic or rosemary to the fries at this temperature at the beginning they'd turn into little blacked charcoal tasting lumps and you want fresh flavors. You can bake at 450 for about the same length of time for a softer potato and use the rosemary and garlic just fine that way)
While the fries are baking, (btw 110 cal per serving on these fries isn't that great?!)
Clean, trim and pat dry the chicken. Sprinkle 4 palmsized chicken breasts (2 of the large two part breasts split in half) on both side with Cajun Seasoning, (like you would pepper or salt), and then with Old Bay Seasoning. Drizzle 1 tablespoon olive oil into a nonstick skillet and place chicken in pan, over Medium High Heat. Cook thoroughly, flipping every 2 minutes or so until lightly browned and cooked through. Chicken will be firm when pressed with a fork, and no longer pink inside. When poked juices will run clear (try to get used to testing with your finger or a fork by cutting into the breast the first few times and remember how firm it is to the touch when it's cooked well, you want it still juicy and poking makes the juices run out). Cooking time depends on the thickness of your cut of meat. If you keep a close eye on it though it'll be moist and tender. When fully cooked, drain on paper towels and let sit for at least 2 minutes before slicing. Slice on a bias, and serve fanned on the plate.
Place 4 cups frozen or fresh greenbeans into a Ziplock steamer bag (a new bag just for steaming you can find by your other ziplocks), add 3-6 cloves of pressed garlic (I like alot of garlic you don't have to use as much) to the bag with the beans. No water or anything else is required. Seal the bag, and microwave for 5-6 minutes or as directed on the bag. When done let sit 1 minute, then drain, and optionally (not included in calorie count) toss with 1-2 tablespoons margarine substitute (i like brummel and brown).
Place greenbeans and oven fries on opposite sides of the chicken, and serve. Makes 4servings
Number of Servings: 4
Recipe submitted by SparkPeople user ANDICOONS.
Preheat oven to 500 degrees. (for Crisp fries, 450 for softer potato slices)
Scrub 2 small sized potato (i get kind where each potato is 120cal each that come wrapped as a pack of 4 on a tray.) Cut both ends off the end of the potato (so you have blunt ends on your fries, the pointy ends tend to burn too quickly). Cut the potatos in half lengthwise and each half into into 5-6 slices depending on how crispy you like your fries. Plunge the cut slices into ice water, remove and pat dry. Place foil on a cookie sheet, drizzel with about 1 tablespoon olive oil and use a pastry brush to distribute evenly. Place the potato slices ontop of the oil, brush with another 1 tablespoon of olive oil and sprinkle with salt and pepper. Place in 500F degree oven for 12 minutes. After 12 minutes, flip the 'fries' and sprinkle with salt and pepper again. Watch carefully if they start cooking too fast, pull them out sooner. Return to oven to bake another 12 minutes, about 2 minutes from end of time sprinkle with chopped fresh rosemary and return to oven for the last minutes. Cook until browned and crispy. For the best taste I use Garlic flavored oil when possible. Grapeseed oil also works but it's lighter and the fries are more likely to stick (unless you use release foil). Fries cook first on underside.
(were you to add garlic or rosemary to the fries at this temperature at the beginning they'd turn into little blacked charcoal tasting lumps and you want fresh flavors. You can bake at 450 for about the same length of time for a softer potato and use the rosemary and garlic just fine that way)
While the fries are baking, (btw 110 cal per serving on these fries isn't that great?!)
Clean, trim and pat dry the chicken. Sprinkle 4 palmsized chicken breasts (2 of the large two part breasts split in half) on both side with Cajun Seasoning, (like you would pepper or salt), and then with Old Bay Seasoning. Drizzle 1 tablespoon olive oil into a nonstick skillet and place chicken in pan, over Medium High Heat. Cook thoroughly, flipping every 2 minutes or so until lightly browned and cooked through. Chicken will be firm when pressed with a fork, and no longer pink inside. When poked juices will run clear (try to get used to testing with your finger or a fork by cutting into the breast the first few times and remember how firm it is to the touch when it's cooked well, you want it still juicy and poking makes the juices run out). Cooking time depends on the thickness of your cut of meat. If you keep a close eye on it though it'll be moist and tender. When fully cooked, drain on paper towels and let sit for at least 2 minutes before slicing. Slice on a bias, and serve fanned on the plate.
Place 4 cups frozen or fresh greenbeans into a Ziplock steamer bag (a new bag just for steaming you can find by your other ziplocks), add 3-6 cloves of pressed garlic (I like alot of garlic you don't have to use as much) to the bag with the beans. No water or anything else is required. Seal the bag, and microwave for 5-6 minutes or as directed on the bag. When done let sit 1 minute, then drain, and optionally (not included in calorie count) toss with 1-2 tablespoons margarine substitute (i like brummel and brown).
Place greenbeans and oven fries on opposite sides of the chicken, and serve. Makes 4servings
Number of Servings: 4
Recipe submitted by SparkPeople user ANDICOONS.
Nutritional Info Amount Per Serving
- Calories: 327.3
- Total Fat: 12.2 g
- Cholesterol: 68.4 mg
- Sodium: 166.9 mg
- Total Carbs: 24.4 g
- Dietary Fiber: 5.8 g
- Protein: 31.3 g
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