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@sarhadzrary1:

Ⓢ🅐Ⓡ🅗Ⓐ🅓 z͙r͙ä͙r͙i⚜️🪬
Ⓢ🅐Ⓡ🅗Ⓐ🅓 z͙r͙ä͙r͙i⚜️🪬
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Sunday 11 October 2026 22:31:50 GMT
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Save this for Meal Prep ‼️ Blackened Chicken with spicy tomato cream sauce 🍅 🌶️ bowls (recipe 🥵👇🏽) Announcements: ✅ Want over 180 healthy high protein recipes with macros⁉️ Check out my digital cookbooks!😊 ✅ Cookbooks on my website! (Check’em out macros included!) 💪🏽 ✅ MY New seasonings out now! 👀 @SpiceX Macros per bowl with 1 cup mashed per bowl (x4 bowls): approx 687 calories |61g P | 38g C | 32.5g F For the Chicken: • 2 lbs Chicken Breast 🍗 • 3 tbsp Olive Oil 🫒 Blackening Seasoning: • 2 tbsp Paprika 🌶 • 1 tsp Garlic Powder 🧄 • 1 tsp Onion Powder 🧅 • 1 tsp Dried Thyme 🌿 • 1 tsp Dried Oregano 🌿 • 2 tsp Black Pepper ⚫ • 1 tsp Salt 🧂 • 1 tsp Brown Sugar 🟤 • 1/2 tsp Cayenne Pepper (optional) 🌶 Or alternatively get my @spicexseasoning Oh Cajun Blend I promise you it’s fire 🔥 Tomato Parmesan Cream Sauce: • 1 tbsp Butter 🧈 • 1/4 cup Sundried Tomatoes, chopped 🍅 • 4 cloves Garlic, minced 🧄 • 1/2 tsp Red Pepper Flakes (optional) 🌶 • 1/2 tsp Italian Seasoning 🌿 • 1/2 cup Chicken Stock 🍲 • 1/2 cup Fat Free Half n’ Half 🥛 • 1/2 cup Parmesan Cheese, shredded 🧀 • Salt & Pepper (to taste) 🧂 • 1 tsp Dried Oregano (optional) 🌿 • 1/2 tsp Chili Flake (optional) 🌶 • 1 Lemon, juiced + zest 🍋 Instructions: 1. Preheat Oven: Set oven to 375°F (190°C). 2. Make Seasoning: Mix paprika, garlic powder, onion powder, thyme, oregano, black pepper, salt, brown sugar, and cayenne in a bowl. 3. Prepare Chicken: Pat chicken dry, coat in olive oil, then generously apply seasoning. 4. Sear Chicken: Heat a pan on medium-high, add oil, and sear chicken for 3 minutes per side until golden. 5. Bake: Move pan to oven, bake 14-15 minutes until chicken reaches 160°F internally. 6. Rest: Remove chicken, let rest for 7 minutes, then slice. Drizzle with lemon juice. 7. Make Sauce: In the same pan, melt butter, add garlic, sundried tomatoes, red pepper flakes, and Italian seasoning. Cook for a few minutes, then pour in chicken stock, half n’ half, and Parmesan. Cook until sauce thickens. Stir in optional oregano and chili flake. Season with salt, pepper, lemon zest, and juice. Enjoy 😍 . . . . . #icekarim #healthyrecipes #EasyRecipes #mealprep #quickrecipes
Save this for Meal Prep ‼️ Blackened Chicken with spicy tomato cream sauce 🍅 🌶️ bowls (recipe 🥵👇🏽) Announcements: ✅ Want over 180 healthy high protein recipes with macros⁉️ Check out my digital cookbooks!😊 ✅ Cookbooks on my website! (Check’em out macros included!) 💪🏽 ✅ MY New seasonings out now! 👀 @SpiceX Macros per bowl with 1 cup mashed per bowl (x4 bowls): approx 687 calories |61g P | 38g C | 32.5g F For the Chicken: • 2 lbs Chicken Breast 🍗 • 3 tbsp Olive Oil 🫒 Blackening Seasoning: • 2 tbsp Paprika 🌶 • 1 tsp Garlic Powder 🧄 • 1 tsp Onion Powder 🧅 • 1 tsp Dried Thyme 🌿 • 1 tsp Dried Oregano 🌿 • 2 tsp Black Pepper ⚫ • 1 tsp Salt 🧂 • 1 tsp Brown Sugar 🟤 • 1/2 tsp Cayenne Pepper (optional) 🌶 Or alternatively get my @spicexseasoning Oh Cajun Blend I promise you it’s fire 🔥 Tomato Parmesan Cream Sauce: • 1 tbsp Butter 🧈 • 1/4 cup Sundried Tomatoes, chopped 🍅 • 4 cloves Garlic, minced 🧄 • 1/2 tsp Red Pepper Flakes (optional) 🌶 • 1/2 tsp Italian Seasoning 🌿 • 1/2 cup Chicken Stock 🍲 • 1/2 cup Fat Free Half n’ Half 🥛 • 1/2 cup Parmesan Cheese, shredded 🧀 • Salt & Pepper (to taste) 🧂 • 1 tsp Dried Oregano (optional) 🌿 • 1/2 tsp Chili Flake (optional) 🌶 • 1 Lemon, juiced + zest 🍋 Instructions: 1. Preheat Oven: Set oven to 375°F (190°C). 2. Make Seasoning: Mix paprika, garlic powder, onion powder, thyme, oregano, black pepper, salt, brown sugar, and cayenne in a bowl. 3. Prepare Chicken: Pat chicken dry, coat in olive oil, then generously apply seasoning. 4. Sear Chicken: Heat a pan on medium-high, add oil, and sear chicken for 3 minutes per side until golden. 5. Bake: Move pan to oven, bake 14-15 minutes until chicken reaches 160°F internally. 6. Rest: Remove chicken, let rest for 7 minutes, then slice. Drizzle with lemon juice. 7. Make Sauce: In the same pan, melt butter, add garlic, sundried tomatoes, red pepper flakes, and Italian seasoning. Cook for a few minutes, then pour in chicken stock, half n’ half, and Parmesan. Cook until sauce thickens. Stir in optional oregano and chili flake. Season with salt, pepper, lemon zest, and juice. Enjoy 😍 . . . . . #icekarim #healthyrecipes #EasyRecipes #mealprep #quickrecipes

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