Cajun Chicken With Dirty Rice
Recipe from Fitness

The rice is "dirty" because it's mixed in with the chicken and vegetables instead of being served plain. Try this quick low-fat meal when you crave Cajun food.


Cajun Chicken With Dirty Rice


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Servings: 1 serving
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Ingredients
 
savings in
 
  • 1  teaspoon  dried Cajun seasoningOn Sale
  • 4  ounces  chicken breastOn Sale
  • 2  teaspoons  olive oilOn Sale
  • 2    garlic cloves, mincedOn Sale
  • 1  cup  chopped onionOn Sale
  • 1    green bell pepper, dicedOn Sale
  • 2  tablespoons  tomato pasteOn Sale
  • 3/4  cup  precooked brown riceOn Sale
  •     few dashes Tabasco sauce, to tasteOn Sale

Directions
1.
Sprinkle Cajun seasoning on chicken and bake or grill.
2.
Add oil to skillet; saute garlic, onion, bell pepper, tomato paste and Tabasco for 2 to 3 minutes.
3.
Add pre-cooked rice and saute for 5 more minutes. Serve chicken on rice.

Nutrition information
Calories 498, Total Fat 12 g, Saturated Fat 2 g, Carbohydrate 65 g, Fiber 9 g, Protein 34 g. Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Dirty Rice
Dirty Rice

A Louisiana favorite, our version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead.

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