Cajun Chicken With Dirty Rice
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 teaspoon dried Cajun seasoning
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4 ounces chicken breast
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2 teaspoons olive oil
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2 garlic cloves, minced
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1 cup chopped onion
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1 green bell pepper, diced
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2 tablespoons tomato paste
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3/4 cup precooked brown rice
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few dashes Tabasco sauce, to taste
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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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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