Cajun Chicken and Rice

Dairy Free
Health score
41%
Cajun Chicken and Rice
60 min.
4
455kcal

Suggestions


Are you ready to spice up your dinner routine? Look no further than this delightful Cajun Chicken and Rice recipe! Bursting with bold flavors and vibrant colors, this dish is not only a feast for the eyes but also a satisfying meal that will leave your taste buds dancing. Perfect for lunch or dinner, it brings the essence of Southern cooking right to your kitchen.

This dairy-free recipe is designed to serve four, making it an ideal choice for family gatherings or a cozy dinner with friends. With a preparation time of just 60 minutes, you can enjoy a hearty meal without spending all day in the kitchen. The combination of tender chicken, sweet bell peppers, and zesty Cajun seasoning creates a harmonious blend that is both comforting and exciting.

Each serving packs a punch with approximately 455 calories, ensuring you get a nutritious meal that doesn't skimp on flavor. The dish features a delightful mix of protein, healthy fats, and carbohydrates, making it a well-rounded option for any time of day. So, roll up your sleeves and get ready to impress your loved ones with this easy-to-make Cajun Chicken and Rice that’s sure to become a new favorite!

Ingredients

  • medium bell pepper cut into 1-inch pieces
  • tablespoon blackened seasoning 
  • 14.5 oz tomatoes diced with roasted garlic, undrained canned
  • 28 oz chicken breast bone-in skinless
  • 0.5 cup corn frozen
  • 6.8 oz vermicelli spanish with seasonings
  • 1.3 cups water 

Equipment

  • oven

Directions

  1. Heat oven to 350F. In ungreased 3-quart casserole, mix bell peppers, corn, rice mix with seasonings, water and tomatoes.
  2. Sprinkle blackened seasoning over chicken; place chicken on rice mixture in casserole.
  3. Cover; bake 40 to 45 minutes or until rice is tender and juice of chicken is clear when thickest part is cut to bone (170F).

Nutrition Facts

Calories455kcal
Protein41.03%
Fat11.84%
Carbs47.13%

Properties

Glycemic Index
22.5
Glycemic Load
23.57
Inflammation Score
-9
Nutrition Score
31.597826019577%

Flavonoids

Apigenin
0.01mg
Luteolin
0.38mg
Kaempferol
0.02mg
Myricetin
0.03mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:454.81kcal
22.74%
Fat:5.88g
9.05%
Saturated Fat:1.28g
7.98%
Carbohydrates:52.66g
17.55%
Net Carbohydrates:49.04g
17.83%
Sugar:4.94g
5.49%
Cholesterol:127.01mg
42.34%
Sodium:738.38mg
32.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.86g
91.71%
Vitamin B3:22.47mg
112.33%
Vitamin C:89.58mg
108.59%
Selenium:71.11µg
101.58%
Vitamin B6:1.82mg
90.89%
Phosphorus:543.41mg
54.34%
Vitamin A:2043.54IU
40.87%
Vitamin B5:3.22mg
32.23%
Potassium:1128.1mg
32.23%
Manganese:0.45mg
22.41%
Magnesium:83.16mg
20.79%
Vitamin B2:0.33mg
19.52%
Vitamin B1:0.24mg
16.1%
Fiber:3.63g
14.5%
Iron:2.46mg
13.69%
Vitamin E:2.02mg
13.44%
Folate:53.23µg
13.31%
Zinc:1.95mg
13.01%
Copper:0.19mg
9.73%
Vitamin B12:0.4µg
6.61%
Vitamin K:6.29µg
5.99%
Calcium:57.66mg
5.77%
Vitamin D:0.2µg
1.32%