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Cajun Chicken and Vegetables Recipe

Photo by: Taste of Home Cajun Chicken and Vegetables Recipe

Peppers, onion, zucchini and stewed tomatoes make an appetizing topping for this zippy chicken breast recipe from Becky Baird of Salt Lake City, Utah.

This recipe is:

Diabetic Friendly

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Cajun Chicken and Vegetables Recipe

Prep: 20 min. Cook: 20 min.

Yield: 2 Servings

20 20 40

Ingredients

2 boneless skinless chicken breast halves (5 ounces each)
1 teaspoon Cajun seasoning
1/4 teaspoon garlic powder
1/8 teaspoon pepper
2 teaspoons olive oil
1 small zucchini, chopped
1 celery rib, chopped
1/2 cup sliced onion
1/2 cup diced peeled eggplant
1/3 cup chopped green pepper
2 garlic cloves, minced
3/4 cup stewed tomatoes
1/2 cup reduced-sodium chicken broth
2 teaspoons tarragon vinegar
1 green onion, chopped
Hot cooked rice, optional

Directions

Score surface of chicken with shallow diagonal cuts, making diamond shapes. Combine the Cajun seasoning, garlic powder and pepper; rub over chicken. In a large skillet, cook chicken in oil over medium-high heat for 2-3 minutes on each side or until blackened. Remove and keep warm.
In the drippings, saute the zucchini, celery, onion, eggplant and green pepper until crisp-tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, broth and vinegar. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened.
Return chicken to the pan. Cover and cook for 10-12 minutes or until a thermometer reads 170°. Sprinkle with green onion. Serve with rice if desired. Yield: 2 servings.

Nutritional Facts 1 chicken breast half with 1 cup vegetables (calculated without rice) equals 264 calories, 8 g fat (2 g saturated fat), 78 mg cholesterol, 743 mg sodium, 17 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.

Originally published as Cajun Chicken and Vegetables in Cooking for 2 Fall 2007, p56

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