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Cajun Chicken and Vegetables Recipe
Cajun Chicken and Vegetables Recipe photo by Taste of Home

Cajun Chicken and Vegetables Recipe

Publisher Photo
Peppers, onion, zucchini and stewed tomatoes make an appetizing topping for this zippy chicken breast recipe from Becky Baird of Salt Lake City, Utah.
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES:2 servings
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES: 2 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
Originally published as Cajun Chicken and Vegetables in Cooking for 2 Fall 2007, p56

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.

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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Reviewed Oct. 31, 2010

Easy to make. This has become somewhat of a regular one in our house. Feel free to make adjustments to suit your taste!

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