Cajun Chicken Recipe
Cajun Chicken is a flavorful, spicy dish featuring chicken breasts coated with a bold and aromatic Cajun seasoning. This dish is pan-seared for a crispy exterior while keeping the inside juicy and tender. It’s perfect for a quick dinner, and it pairs well with rice, vegetables, or a fresh salad. The Cajun spices bring a balance of heat, smokiness, and savory flavors that are sure to please any spice lover.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Kcal: 450 kcal
Servings: 4 servings
INGREDIENTS:
For the Chicken:
4 boneless, skinless chicken breasts
2 tablespoons olive oil
2 tablespoons Cajun seasoning
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and black pepper to taste
For the Creamy Sauce:
1 tablespoon olive oil
3 cloves garlic, minced
1 cup heavy cream (low fat)
1/2 cup chicken broth
1/4 cup grated Parmesan cheese
1 teaspoon Cajun seasoning
Fresh parsley, chopped (for garnish)
INSTRUCTIONS:
Prepare the Chicken: Rub the chicken breasts with olive oil, Cajun seasoning, garlic powder, smoked paprika, salt, and pepper. Heat a large skillet over medium heat and cook the chicken for 6-7 minutes per side, or until fully cooked. Remove and set aside.
Make the Sauce: In the same skillet, melt butter and sauté minced garlic for 1 minute until fragrant. Stir in heavy cream, chicken broth, Parmesan cheese, and Cajun seasoning. Simmer for 3-4 minutes until the sauce thickens.
Combine and Serve: Return the cooked chicken to the skillet, spooning the creamy sauce over the top. Garnish with fresh parsley and serve warm with rice, pasta, or steamed vegetables.
Notes:
If you prefer less heat, reduce the amount of cayenne pepper or omit it altogether from the Cajun seasoning.
To make this recipe lower in fat, you can use a non-stick skillet and reduce the amount of oil used.
For more flavor, marinate the chicken in the Cajun seasoning mix for 30 minutes before cooking.
You can also grill the chicken instead of pan-searing it for a smoky flavor.
Tips:
Even Cooking: Make sure to pound the chicken breasts to an even thickness to ensure they cook uniformly.
Resting: Let the chicken rest after cooking to allow the juices to redistribute, keeping the meat tender and moist.
Adjust Spiciness: You can adjust the heat level of the Cajun seasoning by adding more cayenne pepper or other hot spices like chili powder if you enjoy extra spice.
Leftovers: This chicken works well as leftovers in salads, wraps, or tacos.
Benefits:
High in Protein: Chicken breasts are an excellent source of lean protein, supporting muscle building and repair.
Low in Carbs: This Cajun chicken is a low-carb meal option, making it great for those following a keto or low-carb diet.
Rich in Antioxidants: The spices like paprika, cayenne pepper, and thyme are loaded with antioxidants, which help protect your body from oxidative stress.
Heart-Healthy Fats: The olive oil provides healthy monounsaturated fats beneficial for heart health.
Nutritional Info(per serving):
Calories: 200-250 kcal (depends on the oil and portion size)
Protein: 30g
Carbs: 1g
Fat: 10g
Saturated Fat: 1.5g
Fiber: 1g
Sugar: 0g
Sodium: 700-800mg (can vary based on seasoning mix)
Calcium: 20mg
Iron: 1mg
This Cajun Chicken recipe is an easy way to add bold flavors to your meals while keeping it healthy and satisfying. The balance of spices offers an exciting and zesty kick, making it a favorite for anyone who enjoys flavorful dishes.