Cajun Chicken
Quick, simple and low fat spiced chicken
North American Main. Published by Jon Scaife. Updated .
LOW
Energy Density
0.9kcal/g
0.9kcal/g
MED
Fat
14g / serving
14g / serving
LOW
Saturates
2.6g / serving
2.6g / serving
LOW
Sugars
2.4g / serving
2.4g / serving
MED
Salt
2g / serving
2g / serving
LOW
Fibre
2.5g / serving
2.5g / serving
Suitable for:FreezerHalalKetogenicKosherLong-lifePregnancyQuick
Preparation
- Heat the oil in a frying pan
- Cook the chicken for 4-5 mins on the first side then flip and cook for another 3-4 mins
- Remove the chicken and set aside to rest
- Cut the pepper and onion into approx 1cm squares
- Finely dice the jalapeno
- Cook the onions, peppers and jalapeno in the oil left from the chicken for around 5 mins
- Stir in the cajun spice and cook for around 30 seconds
- Stir in the flour and cook for another 30 seconds
- Add the stock and stir in and stir well, bring up to a simmer
- Re-add the chicken and cook for 10 minutes
- Flip the chicken and cook for a final 10-12 minutes until the chicken reaches
80°C (use a meat thermometer)
Notes
Ingredients
- 4 chicken breasts
- 2tbsp oil
- 1 bell pepper
- 1 onion
- ½ jalapeno
- 1.5tbsp cajun spice mix
- 1tbsp flour
- 480ml chicken stock
Equipment
- Bowl
- Chopping board
- Knife
Nutritional Facts
- Serving size: 411g
- (16% / 20%) Calories: 390kcal
- (25%)Total fat: 14g
- (13%) Saturated fat: 2.6g
- (25%) Unsaturated fat: 8.7g
- Mono: 6.9g
- Poly: 1.8g
- (50%) Cholesterol: 150mg
- Trans Fat: 0g
- (5%)Total carbohydrates: 14g
- Starch: 0g
- (8%) Sugars: 2.4g
- Sucrose: 0.7g
- Glucose: 1g
- Maltose: 0g
- Lactose: 0g
- Fructose: 0.8g
- Galactose: 0g
- (10%) Fibre: 2.5g
- (100%)Protein: 50g
- Salts
- (40%) Sodium: 795mg
- (29%) Potassium: 1g
- Minerals
- Calcium: 5%
- Iron: 23%
- Zinc: 20%
- Magnesium: 23%
- Phosphorus: 71%
- Copper: 22%
- Manganese: 5%
- Selenium: 490%
- Fluoride: 0%
- Cryptoxanthin: 78mg
- Lycopene: 0%
- Lutein: 0.3g
- Vitamins
- Vitamin A: 51µg
- Thiamin (B1): 25%
- Riboflavin (B2): 42%
- Niacin (B3): 147%
- Vitamin B5: 60%
- Vitamin B6: 138%
- Folate (B9): 9%
- Vitamin B12: 17%
- Choline: 35%
- Vitamin C: 70%
- Vitamin D: 0%
- Vitamin E: 20%
- Vitamin K: 13%
- Arginine: 3.1g
- Aspartic Acid: 4.3g
- Glutamate: 6.7g
- Glycine: 2g
- Proline: 1.5g
- Serine: 1.7g
- Tyrosine: 1.6g
- Alanine: 2.6g
- Cystine: 0.5g
- Amino Acids
- Histidine: 1.7g
- Isoleucine: 2.2g
- Leucine: 3.8g
- Methionine: 1.2g
- Phenylalanine: 1.8g
- Threonine: 2g
- Tryptophan: 0.6g
- Valine: 2.3g
- Lysine: 4.3g
- Betaine: 14mg
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