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Kevin Curry

Light Cajun Chicken Etouffee Recipe

Light Cajun Chicken Etouffee Recipe

Ingredients for 4 servings

* Optional Substitution Note

  • 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


Step 1

Mix together ingredients for the cajun seasoning.

Step 2

Rub chicken in arrowroot and a pinch of pepper.

Step 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.

Step 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.

Step 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.

Step 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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Prep 5min
Cook 20min
Total 25min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!