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Light Cajun Chicken Etouffee Recipe

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 351
Protein 37g
Fat 13g
Carbs 21g
Total Time 25 minutes

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Chicken Etouffee Recipe

Ingredients

healthy cajun chicken etouffee

Ingredients for 4 servings

  • Cajun seasoning (or substitute 2 teaspoons of  your favorite Creole/cajun rub)
    • 1/4 teaspoon cayenne
    • 1 teaspoon smoked paprika
    • 1 teaspoon dried thyme
    • 1/2 teaspoon oregano
    • 1/2 teaspoon sage
    • 1/2 teaspoon coarse black pepper
    • pinch of sea salt
  • spray olive oil
  • 1 1/4 lb raw chicken breasts, chopped into 1-inch pieces
  • 2 tablespoons arrowroot powder
  • pinch of pepper
  • 2 tablespoons olive oil
  • 3 cloves garlic, chopped
  • 1/2 cup onion, diced
  • 1/2 cup bell pepper, diced
  • 1/2 cup  celery, diced
  • 3 tablespoons tomato paste
  • 2/3 cup chicken stock (low sodium)
  • 2 bay leaves (optional)
  • green onions, chopped
  • Rice
    • 2 cups steamed cauliflower rice
    • 1 cup cooked brown rice
    • pinch of black pepper
    • green onion
Steps
  1. Mix together ingredients for the cajun seasoning.
  2. Rub chicken in arrowroot and a pinch of pepper.
  3. Set a nonstick skillet on medium-high heat.  Once hot, spray it with olive oil then add the chicken breast pieces.  Sear on the outside for about 3 minutes, or until you get a light sear on the chicken.  Remove the chicken from the skillet and no worries if there are still pieces that are undercooked.
  4. Reduce the heat to medium, then add olive oil, garlic, onion, bell pepper and celery.  Cook for 3 minutes, until onions begin to turn brown and translucent.  Add the cajun seasoning and “bloom” the spices with oil and onion mix.  Then add chicken stock, tomato paste and seared chicken breasts.  Stir everything together and bring to a light simmer. Add in the bay leaves, then cover and cook on low heat for 15 to 20 minutes.
  5. While the etouffee is finishing, mix together cooked steamed cauliflower rice with cooked brown rice, then add a pinch of black pepper and green onion for added flavor.
  6. Remove the skillet from the heat, stir and season to taste with sea salt & pepper.  Allow it to slightly cool to thicken and enjoy.

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Calories
351
Protein
37g
Fat
13g
Carbs
21g
Sodium
Fiber
4g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.