228 verified meals · exact temps · no life storiesManifesto
Back to the Top 20PRINT PACK // 1 SPECIMEN
YOUR SELECTION // PRINTABLE PDF // NO SIGNUP

Your Recipe Pack

One recipe on one sheet — no cover, just the card. Print it, save it as a PDF, or share this link — it rebuilds the same pack. Change the selection below and rebuild.

1 page // Letter or A4

Build your own pack

Tick up to 40 of the 228 recipes. Each one prints as a page; the cover index rebuilds itself.

Presets
1 selected // 1 page
1 page // one recipe, no cover
Meal Instructions
Specimen #0218·SKILLET·Easy

Skillet Blackened Chicken

A Cajun spice rub burnished onto butter-basted chicken breasts in a screaming-hot cast-iron pan — the smokey-crust, juicy-inside technique from Prudhomme himself.

Cook temp
SCREAMING HOT
Total time
20m
FLIP AT
4m
Serves
4
PULL AT
165°F
Ingredients
4 breasts Boneless Skinless Chicken Breasts — 6-7 oz each, pounded to 1/2-inch
4 tbsp Unsalted Butter
1 tbsp Smoked Paprika
1 tbsp Sweet Paprika
2 tsp Dried Thyme
2 tsp Dried Oregano
1 1/2 tsp Garlic Powder
1 1/2 tsp Onion Powder
1 tsp Cayenne
1 tsp Kosher Salt
1 tsp Black Pepper
Equipment
12-inch Cast-Iron Skillet
Instant-Read Thermometer
Meat Mallet or Heavy Skillet
Range Hood or Open Window
DirectionsGet to the point
1Pound 4 chicken breasts to 1/2-inch even thickness under plastic wrap.
2Mix 3 tbsp blackening spice; press onto both sides of each breast.
3Heat cast iron 5 min until smoking; melt 4 tbsp butter, sear 4 min per side.
4Baste with pan butter; pull at 160°F, rest 5 min to carry to 165°F.
Dad pro tip

This is the smokiest recipe in the entire book — turn on every ventilation fan you own before you start. If your smoke detector is directly above the stove, take the battery out for 15 minutes. This is why cast-iron blackening was invented outdoors.

Kid adjustment

Cut cayenne to 1/4 tsp and slice cooked chicken into strips over buttered rice. Kid-friendly blackened chicken is basically well-seasoned pan-seared chicken with a milder rub.

Reheat

Warm sliced chicken in a covered dish with 1 tbsp butter melted over the top at 300°F for 8 minutes. Direct microwave rubberizes the crust — always low and slow in the oven.

BASIS: Tested on 4 boneless skinless chicken breasts (6-7 oz each, pounded to 1/2-inch even thickness) dredged in 3 tbsp Cajun blackening spice, seared in 4 tbsp butter in a screaming-hot 12-inch cast-iron skillet.335 kcal · 42g protein · 3g carbs · 16g fat
USDA FoodData Central #171077 (chicken breast) and #173410 (butter)
mealinstructions.com/recipes/skillet-blackened-chickenPage 1 of 1
Your Printable Recipe Pack | Meal Instructions