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.
Ingredients
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1 teaspoondried Cajun seasoningsee savings
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4 ounceschicken breastsee savings
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2 teaspoonsolive oilsee savings
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2garlic cloves, mincedsee savings
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1 cupchopped onionsee savings
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1green bell pepper, dicedsee savings
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2 tablespoonstomato pastesee savings
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3/4 cupprecooked brown ricesee savings
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few dashes Tabasco sauce, to tastesee savings
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
Per serving: 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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