Hot Cajun spices are contrasted with sweet grapes in this quick chicken dish. Boneless, skinless chicken thighs are a flavorful alternative to chicken breast. This dish is a breeze using Cajun spice seasoning blends to add zip to the chicken. There are many Cajun spice blends to choose from. They normally include cayenne pepper, chili powder, onion powder and garlic powder. I like the salt-free ones and add my own salt to the dish.
Warm rice mixed with red kidney beans and green peppers complete the meal. Canola oil and balsamic vinegar is all the dressing the salad needs.
Cajun chicken
Recipes serves 2.
2 teaspoons canola oil
1 tablespoon balsamic vinegar
2 tablespoons water
3/4 pound boneless, skinless chicken thighs
1 tablespoon salt-free Cajun seasoning blend
Vegetable oil spray
Salt
4 ounces mixed red and green grapes, cut in half (about 3/4 cup)
Mix canola oil, balsamic vinegar and water together and set aside. Open chicken thighs flat. This can be done where the bone has been removed. Remove visible fat. Sprinkle Cajun seasoning evenly over both sides of chicken. Heat a medium nonstick skillet over medium-high heat and spray with vegetable oil spray. Add chicken and sauté 3 minutes, turn and sauté 3 minutes. A meat thermometer should read 180 degrees. Remove to a plate and sprinkle with salt to taste. Add the oil and vinegar mixture and the grapes. Cook over medium heat, scraping up the brown bits in the skillet 2 minutes or until sauce is warmed through. Serve over chicken.
Per serving: 314 calories (40 percent from fat), 14.1 g fat (2.4 g saturated, 6.5 g monounsaturated), 138 mg cholesterol, 34.7 g protein, 12.2 g carbohydrates, 0.5 g fiber, 147 mg sodium.
Rice and red beans
1 package microwave white rice to make 1 1/2 cups cooked rice
1 cup canned, low-sodium, small red kidney beans, rinsed and drained
1 cup frozen chopped green bell pepper, defrosted
Several drops hot pepper sauce
1 teaspoon canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Place in a bowl. Rinse and drain beans and add to the bowl with green bell pepper. Add hot pepper sauce, olive oil and salt and pepper to taste. Toss well.
Per serving: 215 calories (12 percent from fat), 2.8 g fat (0.3 g saturated, 1.5 g monounsaturated), no cholesterol, 4.8 g protein, 42.2 g carbohydrates, 2.2 g fiber, 17 mg sodium.
Linda Gassenheimer is the author, most recently, of “Delicious One-Pot Dishes,” featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Additional titles by Gassenheimer include “Quick and Easy Chicken,” “Simply Smoothies: Fresh &Fast Diabetes-Friendly Snacks &Complete Meals,” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com. Follow her on Twitter lgassenheimer. Email: linda@dinnerinminutes.com.