Ingredients Jump to Instructions ↓

  1. 4 1/2 cups water

  2. 1 cup cornmeal

  3. 1/2 teaspoon basil

  4. 1/2 teaspoon thyme

  5. 1/4 teaspoon white pepper non-stick cooking spray

  6. 1 tablespoon sweet paprika

  7. 2 teaspoons onion flakes

  8. 1/2 teaspoon garlic powder

  9. 1/2 teaspoon oregano

  10. 1/4 teaspoon salt

  11. 1/4 teaspoon cayenne

  12. 4 4 oz. chicken breasts butter-flavored oil spray

  13. 1 cup plain non-fat yogurt

Instructions Jump to Ingredients ↑

  1. Preparation : Polenta: Bring lightly salted water to a boil in saucepan. Reduce water to simmer. Pour cornmeal into water in a slow steady stream, whisking constantly. Stir in basil, thyme, and pepper. continue whisking or mixing with a heavy spoon. cook about 20 minutes or until smooth and thickened. Spray a 9x13" pan. Pour cooked polenta into pan, spreading evenly. Cool. Cut cooled polenta into serving-size pieces. Grill polenta on a sprayed grill rack over ashen-hot coals. Grill only until warmed, 1 to 2 minutes on each side. Polenta will be hot and crusty. Blackening Rub: In a small glass bowl, mix paprika, onion flakes, garlic powder oregano, salt, and cayenne. Chicken: Skin and bone chicken breasts. Wash chicken pieces and pat dry. Spray chicken lightly on both sides. Sprinkle chicken with blackening rub, patting the rub to make sure it adheres to the chicken. Put chicken on a plate, cover lightly, and refrigerate until ready to grill. Spray grill rack and adjust it on grid, over ashen-hot coals. Place chicken on rack and grill 8 to 10 minutes, turning once or twice as needed. Grill until chicken is cooked through but not overcooked. Remove chicken breasts with long-handled spatula to individual plates. Serve hot with yogurt and polenta.


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