Blackened Chicken with Mustard Aioli Recipe

Name: Blackened Chicken with Mustard Aioli
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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; 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

Servings: persons

1
Sprinkle the seasoning blend over both sides of the chicken.
2
Using your fingertips, gently press the seasoning blend so it adheres to the chicken.
3
Lightly spray a large skillet with cooking spray.
4
Heat over medium-high heat.
5
Cook the chicken for 4 minutes.
6
Turn the chicken over.
7
Lightly spray the chicken with cooking spray.
8
Cook for 2 to 4 minutes, or until no longer pink in the center.
9
Meanwhile, in a small bowl, stir together the aioli ingredients.
10
Serve with the chicken.
11
(Per serving)
12
Calories: 171
13
Total fat: 3.5g
14
Saturated: 0.5g
15
Trans: 0.0g
16
Polyunsaturated: 1.5g
17
Monounsaturated: 0.5g
18
Cholesterol: 72mg
19
Sodium: 283mg
20
Carbohydrates: 5g
21
Fiber: 0g
22
Sugars: 2g
23
Protein: 28g
24
Calcium: 65mg
25
Potassium: 361mg
26
1/2 other carbohydrate
27
3 very lean meat

262

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 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, 1/4 cup plus 2 tablespoons fat-free sour cream, and more.

Yes, Blackened Chicken with Mustard Aioli falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Blackened Chicken with Mustard Aioli

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions