Cajun Chicken Stew

Dairy Free
Health score
9%
Cajun Chicken Stew
45 min.
6
450kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the South right to your kitchen! This Cajun Chicken Stew is a delightful dish that embodies the spirit of Louisiana cooking, offering a perfect blend of spices and hearty ingredients that will warm your soul. With its rich, savory broth and tender chicken, this stew is not only satisfying but also dairy-free, making it a great option for those with dietary restrictions.

In just 45 minutes, you can create a meal that serves six, making it ideal for family gatherings or cozy dinners with friends. The combination of cayenne pepper, fresh vegetables, and succulent chicken creates a symphony of flavors that dance on your palate. Serve it over fluffy white rice to soak up every drop of the delicious broth, and you have a dish that is sure to impress.

Whether you're looking for a comforting lunch, a hearty main course, or a satisfying dinner, this Cajun Chicken Stew fits the bill perfectly. Plus, it’s a dish that gets even better the next day, allowing the flavors to meld beautifully. So, gather your ingredients and get ready to enjoy a taste of the South with this easy-to-make, flavorful stew that will leave everyone asking for seconds!

Ingredients

  • 0.3 teaspoon ground pepper to taste
  • rib celery stalks chopped
  • lb chicken cut into serving pieces
  • 0.5 cup flour all-purpose
  • medium bell pepper green chopped
  • medium onion chopped
  • servings rice white cooked
  • 2.5 teaspoons salt 
  • 0.8 cup spring onion thinly sliced
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • bowl
  • pot
  • spatula

Directions

  1. Heat 3 tablespoons oil in a 4- to 5-quart heavy pot (preferably cast-iron) over moderately high heat until hot but not smoking. Pat chicken dry and sprinkle with salt. Brown chicken in 4 batches, turning, about 5 minutes per batch, transferring as browned to a large bowl.
  2. Add enough of remaining oil to pot to total 1/4 cup fat, then stir in flour with a flat metal or wooden spatula and cook over moderately low heat, scraping back and forth constantly (not stirring), until roux is the color of milk chocolate, 10 to 20 minutes.
  3. Add onion, bell pepper, and celery and cook, scraping back and forth occasionally, until onion is softened, about 8 minutes.
  4. Add water to roux mixture and bring to a boil, stirring occasionally until roux is incorporated. (Roux will appear curdled initially, but will come together as it reaches a boil.)
  5. Add chicken and any juices accumulated in bowl, then simmer, partially covered, until chicken is cooked through, 30 to 35 minutes. Stir in cayenne, scallion greens, and salt to taste and serve over rice.
  6. Stew improves in flavor if made 1 day ahead (without scallion greens) and cooled completely, uncovered, then chilled, covered. Reheat, then stir in scallion greens.

Nutrition Facts

Calories450kcal
Protein21.68%
Fat47.86%
Carbs30.46%

Properties

Glycemic Index
52.83
Glycemic Load
30.3
Inflammation Score
-6
Nutrition Score
15.435217453086%

Flavonoids

Apigenin
0.01mg
Luteolin
0.94mg
Isorhamnetin
0.92mg
Kaempferol
0.3mg
Myricetin
0.01mg
Quercetin
5.5mg

Nutrients percent of daily need

Calories:450.37kcal
22.52%
Fat:23.61g
36.32%
Saturated Fat:5.83g
36.45%
Carbohydrates:33.81g
11.27%
Net Carbohydrates:32.21g
11.71%
Sugar:1.62g
1.8%
Cholesterol:81.65mg
27.22%
Sodium:1055.55mg
45.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.06g
48.12%
Vitamin B3:8.52mg
42.62%
Vitamin K:41.7µg
39.72%
Selenium:25.31µg
36.16%
Manganese:0.54mg
26.84%
Vitamin B6:0.54mg
26.76%
Vitamin C:21.46mg
26.02%
Phosphorus:219.44mg
21.94%
Vitamin B5:1.4mg
13.96%
Zinc:2.01mg
13.39%
Vitamin B1:0.19mg
12.65%
Vitamin B2:0.21mg
12.57%
Iron:1.93mg
10.71%
Folate:41.58µg
10.39%
Magnesium:41.21mg
10.3%
Potassium:342.83mg
9.8%
Copper:0.17mg
8.62%
Vitamin A:386.21IU
7.72%
Vitamin E:1.09mg
7.28%
Fiber:1.6g
6.39%
Vitamin B12:0.34µg
5.62%
Calcium:40.98mg
4.1%
Vitamin D:0.22µg
1.45%
Source:Epicurious