Source: Healthy Meals in Minutes 1.To prepare spice mix, on a sheet of waxed paper, combine cayenne pepper, paprika, black pepper, garlic powder, onion powder, basil, oregano, chili powder, thyme, and mustard. Mix well. 2.Heat a large cast-iron skillet or other large heavy skillet over medium-high heat until very hot, about 8 minutes. 3.Meanwhile, brush chicken with margarine. Dredge chick- en in spice mixture, patting firmly to adhere. 4.Place chicken in prepared skillet and cook, turning once, until coating is blackened and chicken is no longer pink, about 10 minutes. Place chicken on a serving platter. Serve immediately. VARIATION: Broil spice-coated chicken 4 inches from heat, turning once, until no longer pink, about 10 minutes. PER SERVING: Calories 133 (10% from fat), Carbohydrates 1 g, Protein 28 g, Sodium 101 mg, Fat 1 g, Cholesterol 66 mg. Posted to EAT-LF Digest by Lisa Whittington
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|Serving Size: 1 Serving (706g)|
|Recipe Makes: 1 Servings|
|Calories from Fat: 229 (25%)|
|Amt Per Serving||% DV|
|Total Fat 25.4g||34 %|
|Saturated Fat 6.1g||31 %|
|Monounsaturated Fat 6.7g|
|Polyunsanturated Fat 7.7g|
|Cholesterol 460.6mg||142 %|
|Sodium 535.4mg||18 %|
|Potassium 2402.5mg||63 %|
|Total Carbohydrate 28.8g||8 %|
|Dietary Fiber 13.7g||55 %|
|Sugars, other 15.2g|
|Protein 147.3g||210 %|
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Calories per serving: 928
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