Cajun Chicken
Quick, simple and low fat spiced chicken
North American Main. نشرت بواسطة جون سكيف. Updated .
LOW
Energy Density
0.9kcal/g
0.9kcal/g
MED
Fat
14ز / serving
14ز / serving
LOW
Saturates
2.6ز / serving
2.6ز / serving
LOW
Sugars
2.4ز / serving
2.4ز / serving
MED
Salt
2ز / serving
2ز / serving
LOW
Fibre
2.5ز / serving
2.5ز / 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 ثواني
- Stir in the flour and cook for another 30 ثواني
- Add the stock and stir in and stir well, bring up to a simmer
- Re-add the chicken and cook for 10 دقائق
- Flip the chicken and cook for a final 10-12 minutes until the chicken reaches
80°C (use a meat thermometer)
الملاحظات
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: 411ز
- (16% / 20%) Calories: 390kcal
- (25%)Total fat: 14ز
- (13%) Saturated fat: 2.6ز
- (25%) Unsaturated fat: 8.7ز
- Mono: 6.9ز
- Poly: 1.8ز
- (50%) Cholesterol: 150mg
- Trans Fat: 0ز
- (5%)Total carbohydrates: 14ز
- Starch: 0ز
- (8%) Sugars: 2.4ز
- Sucrose: 0.7ز
- Glucose: 1ز
- Maltose: 0ز
- Lactose: 0ز
- Fructose: 0.8ز
- Galactose: 0ز
- (10%) Fibre: 2.5ز
- (100%)Protein: 50ز
- Salts
- (40%) Sodium: 795mg
- (29%) Potassium: 1ز
- Minerals
- Calcium: 5%
- Iron: 23%
- Zinc: 20%
- Magnesium: 23%
- Phosphorus: 71%
- Copper: 22%
- Manganese: 5%
- Selenium: 490%
- Fluoride: 0%
- Cryptoxanthin: 78mg
- Lycopene: 0%
- Lutein: 0.3ز
- Vitamins
- Vitamin A: 51µز
- 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: 3.1ز
- Aspartic Acid: 4.3ز
- Glutamate: 6.7ز
- Glycine: 2ز
- Proline: 1.5ز
- Serine: 1.7ز
- Tyrosine: 1.6ز
- Alanine: 2.6ز
- Cystine: 0.5ز
- Amino Acids
- Histidine: 1.7ز
- Isoleucine: 2.2ز
- Leucine: 3.8ز
- Methionine: 1.2ز
- Phenylalanine: 1.8ز
- Threonine: 2ز
- Tryptophan: 0.6ز
- Valine: 2.3ز
- Lysine: 4.3ز
- Betaine: 14mg
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