Chili-Rubbed Chicken Breast
Chili powder is a widely used spice in various soups, stews, and, of course, chilis. However, chili powder is not just for making chilis and stews! It can also be used as a component of marinades or dry rubs for meats, as well as, incorporated into burgers.
Chili powder is actually a fairly healthy seasoning, with significant amounts of several beneficial nutrients, and is an excellent antioxidant due to the presence of vitamin C. As well, this spicy seasoning can rev up your metabolism, and ease indigestion.
Chilies contain a health benefiting alkaloid compound in them, capsaicin, which gives them strong spicy pungent character. It has been suggested that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese individuals.
Chili powder is a combination of chili pepper, garlic powder, salt and other spices. To omit the salt contain and be to be sure of what “other spices” are in your chili powder, you can make your own. Just follow the recipe found here on my blog for Homemade Chili Power.
Eat This With That
I have paired this spicy and anything but boring chicken dish with Cocoa-Toasted Cauliflower. The two comment each other nicely. One with the deep taste of paprika and cocoa and the other with a bit of heat.
Lighten It Up
In order to lighten this dish up, I have used skinless, boneless chicken breast. I find it’s just as delicious. Just be careful not to over cook the chicken. I usually reduce the cooking time by 5-10 minutes (according to the size of the breast).
- 2 tablespoons chili powder
- 1 1/2 tablespoons ground cumin
- 2 tablespoons ground paprika
- Salt and freshly ground black pepper
- 4 chicken breast halves, with bone in and skin on
- 1 tablespoon olive oil
- 1/2 teaspoon thyme or oregano
- Preheat oven to 400 degrees. In a small bowl, combine the chili powder, cumin, and paprika, plus salt and pepper to taste, and the dried oregano. Rub chicken all over with the chili mix.
- Add olive oil to a large cast-iron or other ovenproof skillet, and swirl to cover bottom. Add chicken, skin side up. Transfer to oven, and bake until the chicken has cooked through, 30 to 40 minutes.
- Remove and set rest for 5 minutes. Serve hot.