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CITRUS CAJUN RUBBED CHICKEN BREASTS
A rub made of grapefruit, lemon, lime and orange peel and Cajun seasoning gives these grilled chicken breasts a huge burst of flavour.
Yield: Serves 4.
July 02, 2019
CITRUS CAJUN RUBBED CHICKEN BREASTS
Ingredients
- 2 tbsp Citrus Cajun Rub (recipe below)
- 4 boneless skinless chicken breasts, fillets removed
Directions
- Spread rub evenly over each breast, dividing equally.
- Sear chicken on all sides over medium-high heat on natural gas barbecue for 5 minutes per side.
- Transfer chicken to warming rack. With lid down, cook chicken until a meat thermometer registers 165°F, about 10 minutes
Nutritional analysis per serving:
318 calories, 7.5 g fat,, 60.5 g protein, 2.3 g carbohydrate, 0.4 g fibre, 1409 mg sodium
CITRUS CAJUN RUB
Ingredients
- 1 tbsp grated grapefruit peel
- 1 tbsp grated lemon peel
- 1 tbsp grated lime peel
- 1 tbsp grated orange peel
- 3 tbsp Cajun seasoning
- 2 tsp salt
- 1 tsp black peppercorns
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
Yield: Makes about 1/3 cup.
Directions
- Combine grapefruit peel, lemon peel, lime peel and orange peel in a bowl.
- Spread mixture out in a parchment paper-lined rimmed baking sheet.
- Place mixture in an oven with oven light on until mixture is dry, about 8 – 12 hours.
- Transfer mixture to a coffee grinder or mini food processor. Add Cajun seasoning, salt, peppercorns, paprika and cayenne pepper; grind until blended.
- Store in an airtight container in a cool dry place.
Nutritional analysis per 1 tbsp serving:
23 calories, 0.4 g fat, 0.9 g protein, 4.6 g carbohydrate, 0.9 g fibre, 1409 mg sodium
Tip:
As an alternative to drying citrus peel in an oven, it may be dried in a food dehydrator according to the manufacturer’s instructions.