Cajun Spice Chicken with Veg-Tossed Red Rice: A Flavorful and Nutritious Delight

 

Are you looking to spice up your dinner routine with a dish thats both tasty and packed with nutrition? Look no further! Cajun Spice Chicken paired with Veg-Tossed Red Rice offers a perfect balance of bold flavors and wholesome ingredients. This recipe not only excites your taste buds but also supports a healthy lifestyle. Heres everything you need to know about this delectable meal.

 

Ingredients:

 

For the Cajun Spice Chicken:

– 4 boneless, skinless chicken breasts

– 2 tablespoons Cajun seasoning

– 1 tablespoon olive oil

– 1 teaspoon garlic powder

– 1 teaspoon onion powder

– 1/2 teaspoon smoked paprika

– Salt and pepper to taste

 

For the Veg-Tossed Red Rice:

– 1 cup red rice

– 2 cups low-sodium chicken broth

– 1 tablespoon olive oil

– 1 cup diced bell peppers (mix of red, yellow, and green)

– 1 cup chopped zucchini

– 1/2 cup diced carrots

– 1/2 cup corn kernels (fresh or frozen)

– 1/2 teaspoon dried thyme

– 1/2 teaspoon dried oregano

– Salt and pepper to taste

 

Instructions:

 

1. Prepare the Cajun Spice Chicken:
2. Preheat your oven to 400°F (200°C).
3. Rub the chicken breasts with olive oil and season generously with Cajun seasoning, garlic powder, onion powder, smoked paprika, salt, and pepper.
4. Heat a skillet over medium-high heat and sear the chicken breasts for 2-3 minutes on each side until golden brown.
5. Transfer the seared chicken to a baking dish and bake in the oven for 15-20 minutes or until the internal temperature reaches 165°F (74°C). Let it rest for a few minutes before slicing.

 

2. Cook the Veg-Tossed Red Rice:
3. Rinse the red rice under cold water and drain.
4. In a medium saucepan, bring the chicken broth to a boil.
5. Stir in the red rice, reduce heat to low, cover, and simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed.
6. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the bell peppers, zucchini, carrots, and corn. Sauté for about 5-7 minutes until the vegetables are tender but still crisp.
7. Stir in the cooked rice and season with thyme, oregano, salt, and pepper. Mix well and cook for an additional 2 minutes to blend the flavors.

 

Nutritional Information (Per Serving):

 

Cajun Spice Chicken:

–     Calories:     230 kcal

–     Protein:     30g

–     Fat:     9g

– Saturated Fat: 1.5g

–     Carbohydrates:     2g

– Fiber: 0g

– Sugars: 0g

 

Veg-Tossed Red Rice:

–     Calories:     250 kcal

–     Protein:     6g

–     Fat:     7g

– Saturated Fat: 1g

–     Carbohydrates:     40g

– Fiber: 4g

– Sugars: 6g

 

Total Per Serving (Chicken + Rice):

–     Calories:     480 kcal

–     Protein:     36g

–     Fat:     16g

–     Carbohydrates:     42g

– Fiber: 4g

– Sugars: 6g

 

Health Benefits:

 

–     Lean Protein:     Chicken breasts are a fantastic source of lean protein, essential for muscle maintenance and repair.

–     Fiber-Rich Veggies:     The variety of vegetables in the red rice adds fiber, vitamins, and minerals, contributing to overall health.

–     Antioxidants:     Red rice contains antioxidants that help combat oxidative stress and inflammation in the body.

 

Tips for a Perfect Meal:

–     Adjust the Spice:     If you prefer a milder flavor, reduce the amount of Cajun seasoning or adjust the spice blend according to your taste.

–     Make It Ahead:     Both the Cajun chicken and the veggie rice can be prepared in advance. Store in airtight containers in the refrigerator for up to 3 days.

 

This Cajun Spice Chicken with Veg-Tossed Red Rice is a delightful way to enjoy a meal that is both flavorful and nutritious. Whether youre cooking for a family dinner or meal prepping for the week, this dish is sure to become a favorite. Enjoy every spicy, savory bite!