Blackened Cajun Chicken Recipe

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My son's a great cook who came up with this rub on his own. It's one of our very favorite ways to prepare chicken because it's nice and zesty.

This recipe is:

Diabetic Friendly

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Blackened Cajun Chicken Recipe

Prep: 10 min. + marinating Grill: 30 min.

Yield: 4 Servings

10 30 40

Ingredients

1 tablespoon each paprika, brown sugar, garlic powder and ground mustard
1 teaspoon each onion powder, ground cumin, dried thyme and pepper
1 teaspoon crushed bay leaves
1 teaspoon dried rosemary, crushed
1/2 to 1 teaspoon cayenne pepper
1 teaspoon salt, optional
1 broiler/fryer chicken (3 pounds), cut up and skin removed

Directions

Combine all seasonings. Place chicken in a 13-in. x 9-in. baking dish; rub with half of the seasoning mixture. Cover and refrigerate overnight.
Grill, covered, over medium heat for 15-23 minutes on each side or until juices run clear. Yield: 4 servings.

Editor's Note: Seasoning mix is enough for two chickens. It may be made ahead and stored in an airtight container until needed.

Nutritional Facts One serving (prepared without added salt) equals 268 calories, 110 mg sodium, 96 mg cholesterol, 12 g carbohydrate, 38 g protein, 8 g fat. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Originally published as Blackened Cajun Chicken in Country Chicken Cookbook , p89