Cajun Chicken

Quick, simple and low fat spiced chicken

Rating: (1)Serves: 4Serve With: Chips or SaladCooking Method: GrillReady In: 45 mins Prep Time: 15 mins Cook Time: 35 mins
LOW
Energy Density
0.9kcal/g
MED
Fat
14g / serving
LOW
Saturates
2.6g / serving
LOW
Sugars
2.4g / serving
MED
Salt
2g / serving
LOW
Fibre
2.5g / serving
Free-from:
Suitable for:FreezerHalalKetogenicKosherLong-lifePregnancyQuick

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

    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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