CHEF JEFF — ONE BYTE AT A TIME: Bronzed Chicken Breast Cutlets

This cooking method ensures a meat coating that’s golden and caramelized.

Bronzed Chicken Breast Cutlets

2 tablespoons Cajun or blackened spice seasoning mix

1 tablespoon flour

¾ pound boneless, skinless chicken breast cutlets

2 teaspoons canola oil

Mix seasoning, flour. Spoon tablespoon of spice mixture onto one side of cutlets, pressing into flesh. Heat medium-sized nonstick skillet over high heat; add oil. When hot, add chicken, seasoned side down. Spread remaining tablespoon spice mixture on top side of chicken. Cook until underside is bronze, 2 to 3 minutes. Cook second side 3 to 4 minutes. Meat thermometer should read 165 degrees.

Note: Electric frying pan can be used instead of skillet. Keep temperature at 350 degrees.

Yield: Serves 2.

Approximate nutritional analysis per serving: 260 calories, 9 grams fat (1.5 grams saturated), 100 milligrams cholesterol, 37 grams protein, 5 grams carbohydrates, no fiber, no sugars, 615 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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