Cajun Chicken With Dirty Rice
From: FitnessThe 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
1 teaspoon dried Cajun seasoning
4 ounces chicken breast
2 teaspoons olive oil
2 garlic cloves, minced
1 cup chopped onion
1 green bell pepper, diced
2 tablespoons tomato paste
3/4 cup precooked brown rice
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 Facts
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
Percent Daily Values are based on a 2,000 calorie diet
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