Cajun Chicken

Preparation

1. Heat the oil in a frying pan
2. Cook the chicken for 4-5 mins on the first side then flip and cook for another 3-4 mins
3. Remove the chicken and set aside to rest
4. Cut the pepper and onion into approx 1cm squares
5. Finely dice the jalapeno
6. Cook the onions, peppers and jalapeno in the oil left from the chicken for around 5 mins
7. Stir in the cajun spice and cook for around 30 seconds
8. Stir in the flour and cook for another 30 seconds
9. Add the stock and stir in and stir well, bring up to a simmer
10. Re-add the chicken and cook for 10 minutes
11. 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