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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

  1. Spread rub evenly over each breast, dividing equally.
  2. Sear chicken on all sides over medium-high heat on natural gas barbecue for 5 minutes per side.
  3. 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

  1. Combine grapefruit peel, lemon peel, lime peel and orange peel in a bowl.
  2. Spread mixture out in a parchment paper-lined rimmed baking sheet.
  3. Place mixture in an oven with oven light on until mixture is dry, about 8 – 12 hours.
  4. Transfer mixture to a coffee grinder or mini food processor. Add Cajun seasoning, salt, peppercorns, paprika and cayenne pepper; grind until blended.
  5. 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.