Chicken is a very versatile meat. It is easy to cook, inexpensive and used in (almost) every culture. When I eat chicken, I prefer chicken thigh compared to chicken breast. A LOT of people on health kicks will prefer chicken breast to thigh but I don't think this is necessary. Hear me out! The calorie difference between the two isn't that large, thigh might have a few more calories and the fat difference isn't bad as all (maybe 4g more for the same serving), chicken thighs do have more though. But the fat that the chicken thighs DO have makes a big difference in the taste. This fat keeps the meat juicy and more flavorful compared to the breast. It allows you to enjoy your healthy food without covering it in other sources of fat, like cheese.
Blackened seasoning is a great seasoning for everything. I HIGHLY RECOMMEND that all college students get this. It makes making your own dishes SO EASY. You can put it on everything and it'll turn out pretty good! The seasoning has some sugar in it and this causes some caramelization to occur on what you are cooking.
This semi-sweetness from the blackened seasoning on the chicken pairs well with the tartness of the tomato sauce for a nice, whole meal.
Ingredients:
Chicken: (can use bone-in or boneless, remove skin if necessary)
Blackening seasoning
Cayenne pepper (optional)
Salt
Olive oil
Sauce:
1 tsp Butter
1 tsp Flour
1 tbs Tomato paste
Garlic
Water
Directions:
Chicken:
Season chicken liberally with blackening seasoning, cayenne pepper and salt. Heat cast iron pan (on any pan if you don't have a cast iron), with some olive oil. Cook both sides for 5 minutes and the remove chicken.
Sauce:
Add butter to pan and melt. Once melted, whisk in flour until cooked (30sec-1minute). Stir in minced garlic, garlic and onion powder, salt, cayenne pepper and then tomato paste. Add water and mix. Then add chicken back and flip until both sides of chicken are coated in sauce. Remove and spoon more sauce over chicken and ready to serve!
I had this dish with a side of quinoa salad, it would also go well with pasta, rice or salad! Very versatile and definitely is very family friendly! Kids will like the taste of the sauce. The best part is it is healthy! Enjoy!
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