Cajun Chicken with Rice

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Another light but tasty meal... This dish is adapted from The 1200 Calorie a-Day Menu Cookbook by Nancy S. Hughes.






Cajun Chicken and Rice

Serves 2

Ingredients

Calories

2 skinless chicken breast fillets (300 g)

494

1 cup rice (185 g)

270

1 tsp olive oil

45

2 cloves garlic, minced

4

1 medium onion, diced

50

1 bellpepper, diced

30

2 chili pepper, thinly sliced

20

2 tomatoes, diced

30

50 g chicken granules

75

1 tbs Worcestershire sauce

20

1 tbs spring onions

5

Salt, cayenne pepper, paprika, black pepper, thyme to taste

?

TOTAL

1043 calories


522 calories per serving




What to do
  • Rub chicken with oil, salt, cayenne pepper, paprika and black pepper.
  • Heat 1 tsp of olive oil in your skillet and brown chicken for about 1 minute on each side. Set aside and bake it in the oven for 30 minutes.
  • Add garlic and onion to pan drippings until aromatic.
  • Add tomatoes, rice, 1 cup water, chicken granules, pepper and Worcestershire sauce.
  • When half of the water is almost gone, add spring onions.
  • Cook the rice mixture in the rice cooker.
  • When the rice is cooked, serve with the baked chicken. Garnish with dried thyme.



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