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Blackened Chicken with Mustard Aïoli

Aïoli (ay-OH-lee), a mixture of garlic and mayonnaise, lends itself to a variety of interpretations. Here it gets a slightly sweet, slightly tangy lift from tarragon and Dijon mustard.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken and 2 tablespoons aïoli per serving

Ingredients

1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray

Aïoli

1/4 cup plus 2 tablespoons fat-free sour cream
2 tablespoons light mayonnaise
2 teaspoons Dijon mustard (lowest sodium available)
1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled
1/2 medium garlic clove, minced
1/8 teaspoon salt
1/8 teaspoon red hot-pepper sauce

Preparation

  1. Step 1

    Sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.

    Step 2

    Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over. Lightly spray the chicken with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center.

    Step 3

    Meanwhile, in a small bowl, stir together the aïoli ingredients. Serve with the chicken.

  2. Nutrition Information

    Step 4

    (Per serving)

    Step 5

    Calories: 171

    Step 6

    Total fat: 3.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 1.5g

    Step 10

    Monounsaturated: 0.5g

    Step 11

    Cholesterol: 72mg

    Step 12

    Sodium: 283mg

    Step 13

    Carbohydrates: 5g

    Step 14

    Fiber: 0g

    Step 15

    Sugars: 2g

    Step 16

    Protein: 28g

    Step 17

    Calcium: 65mg

    Step 18

    Potassium: 361mg

  3. Dietary Exchanges

    Step 19

    1/2 other carbohydrate

    Step 20

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsChicken BreastChickenPoultrySour CreamDairyMainDinnerNut FreeGluten FreeEasyQuickWeeknight Meals30 Minutes or LessMake AheadSauteCookbooks
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