Cajun cooking is taken into account the nation cousin to Creole delicacies. Creole is described as metropolis meals, whereas Cajun is sometimes called nation meals. It’s scorching and spicy. For those who like your meals actually scorching, serve scorching pepper sauce on the aspect.
- You need to use any sort of onion.
- Unfold seasonings over rooster and let stand whereas making ready the remaining substances and rice.
- Be certain that your bottle of dried herb is lower than 6 months outdated.
- Be certain that your bottle of dried thyme is lower than 6 months outdated.
- Saute rooster on a low flame to maintain spices from burning.
- Marinate rooster.
- Begin onions and crimson bell pepper.
- Take away to a bowl and use identical skillet for rooster.
- Make rooster.
- End rice.
3/4 pound boneless, skinless rooster breasts
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
Place rooster between 2 items of plastic wrap and pound it so it’s a good thickness of about 1/2 inch. Combine paprika, black pepper, cayenne pepper, dried thyme, salt and garlic powder collectively in a bowl. Add rooster and roll within the seasonings being positive to coat each side. Put aside whereas making ready remaining substances for the meal.
Warmth oil within the nonstick skillet used for the onions over medium warmth. Saute 2 minutes. Flip and saute 2 minutes. Take away from warmth, cowl with a lid and let sit 10 minutes for a 1/2-inch thick piece. Prepare dinner 3 minutes per aspect for a 1-inch thick piece. A meat thermometer ought to learn 165 levels.
Per serving: 251 energy, 9.1 g fats, 1.3 g saturated fats, 4 g monounsaturated fats, 126 mg ldl cholesterol, 38.6 g protein, 1.5 g carbohydrates, 0.5 g dietary fiber, 0.1 g sugars, 224 mg sodium, 603 mg potassium, 367 mg phosphorus
Exchanges: 5 lean protein, 1/2 fats
1 cup sliced crimson bell pepper
1 package deal microwaveable white rice (to yield 1 1/2 cups)
Place onion in a microwave-safe bowl and microwave on excessive 5 minutes. Warmth oil in a nonstick skillet over medium-high warmth. Add the onions and crimson bell pepper. Sauté 5 minutes, stirring throughout that point. Add salt and pepper to style. Take away to a bowl.
In the meantime, prepare dinner rice based on package deal directions and measure 1 1/2 cups. Reserve any remaining rice for one more meal. Add to the bowl with the onions and crimson bell pepper. Toss properly.
Per serving: 269 energy, 5.1 g fats, 0.5 g saturated fats, 3 g monounsaturated fats, 0 mg ldl cholesterol, 5 g protein, 50.5 g carbohydrates, 3.6 g dietary fiber, 6.9 g sugars, 9 mg sodium, 318 mg potassium, 98 mg phosphorus
Exchanges: 2 1/2 starch, 1 vegetable, 1 fats
