Skip to main content
Epicurious
Cookbooks

Blackened Chicken with Mustard Aïoli

Aïoli (ay-OH-lee), a mixture of garlic and mayonnaise, lends itself to a variety of interpretations. Here it gets a slightly sweet, slightly tangy lift from tarragon and Dijon mustard.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken and 2 tablespoons aïoli per serving

Ingredients

1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray

Aïoli

1/4 cup plus 2 tablespoons fat-free sour cream
2 tablespoons light mayonnaise
2 teaspoons Dijon mustard (lowest sodium available)
1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled
1/2 medium garlic clove, minced
1/8 teaspoon salt
1/8 teaspoon red hot-pepper sauce

Preparation

  1. Step 1

    Sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.

    Step 2

    Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over. Lightly spray the chicken with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center.

    Step 3

    Meanwhile, in a small bowl, stir together the aïoli ingredients. Serve with the chicken.

  2. Nutrition Information

    Step 4

    (Per serving)

    Step 5

    Calories: 171

    Step 6

    Total fat: 3.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 1.5g

    Step 10

    Monounsaturated: 0.5g

    Step 11

    Cholesterol: 72mg

    Step 12

    Sodium: 283mg

    Step 13

    Carbohydrates: 5g

    Step 14

    Fiber: 0g

    Step 15

    Sugars: 2g

    Step 16

    Protein: 28g

    Step 17

    Calcium: 65mg

    Step 18

    Potassium: 361mg

  3. Dietary Exchanges

    Step 19

    1/2 other carbohydrate

    Step 20

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsChicken BreastChickenPoultrySour CreamDairyMainDinnerNut FreeGluten FreeEasyQuickWeeknight Meals30 Minutes or LessMake AheadSauteCookbooks
Read More
The Only Frittata Recipe You’ll Ever Need
Keep this easy frittata recipe on hand for quick breakfasts, impressive brunches, and fridge clean-out meals.
Chickpea Tachin With Herb Salad
The golden, crunchy corners are worth fighting over.
Baked Cheddar and Leek Pasta
Not stuffed shells. But not not stuffed shells either.
Caramelized Onion Pasta
Turn humble onions into this thrifty yet luxe pasta dinner.
29 Spring Pastas to Make the Most of Seasonal Produce
Like spicy carrot rigatoni and weeknight-fancy ravioli with peas.
Broccoli Confetti Rice
A veg-forward main or gets-along-with-everyone side.
13 Types of Nuts and How to Cook With Them
Filberts, goobers, scaly bark nuts: Explore the world beyond almonds in this guide.
How to Thaw Fish Fast
The most efficient method takes less than an hour, but you might not even need it.