These high protein Cajun Chicken and Rice Bowls pack serious flavor for a delicious healthy dinner or lunch!
Course: Main Course
Keyword: Cajun, Chicken, Healthy Dinner
2cupswater or low sodium chicken broth
2TbspCajun seasoningfor less spicy, use 1 Tbsp
1lbbonelessskinless chicken thighs, cut into bite-sized pieces
2Tbsplow sodium soy sauce
1 14-ozcan diced tomatoes(Optional)
Place rice in medium saucepan with broth/water. Bring to a boil then reduce heat to a simmer and cover. Cook 40-50 minutes, or until soft.
While rice cooks, place large skillet over stove at medium-high heat. Pour 1 Tbsp oil into pan.
While oil heat ups, combine Cajun seasoning, brown sugar, paprika, thyme, and black pepper in a small bowl (I usually just use a measuring cup). Set aside.
Place chicken pieces in skillet and toss with seasoning mix. Spread chicken in a single layer and let cook for 3-4 minutes, or until browned (try to avoid stirring).
Stir chicken and add 2 Tbsp soy sauce. Let cook another 4-5 minutes, or until chicken pieces are cooked through. Remove cooked chicken from skillet and set aside.
Reduce heat to medium and place remaining Tbsp oil in saucepan. Add garlic and diced peppers. Cook until soft, about 4-5 minutes.
If using, add can of diced tomatoes to skillet along with cooked chicken. Let simmer until majority of liquid from the tomatoes has evaporated, about 5 minutes. Otherwise, if not using the tomatoes, just add chicken, give a stir and then serve.
Evenly divide rice between four bowls then spoon chicken mixture over rice. Enjoy!
Nutrition for ¼ recipe: 470 calories, 16 g fat, 44 g carbohydrate, 5 g fiber, 7 g sugar, 34 g protein