Cajun Chicken Stew

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

Suggestions


Welcome to a taste of the South with our flavorful Cajun Chicken Stew! This delightful stew is not only packed with bold flavors but is also dairy-free, making it a perfect dish for those with dietary restrictions. Ready in just 45 minutes, it’s an ideal choice for lunch or dinner, serving up to six hungry diners.

Imagine succulent pieces of chicken braised to perfection in a rich, savory roux that forms the heart of this dish. The beautiful blend of spices, including cayenne for just the right kick, dances harmoniously with the aromatic vegetables like onion, bell pepper, and celery. Together, they create a comforting and satisfying dish, perfect for family gatherings or cozy weeknight meals.

And let’s not forget the secret to truly enjoying this stew—savoring it over a fluffy bed of cooked white rice. The grains soak up the delectable sauce, elevating each bite to new heights. This dedication to flavor and quality ingredients ensures that your dinner table will be filled with smiles and satisfied appetites.

Whether you’re a seasoned chef or a kitchen novice, this recipe is straightforward yet impressively delicious. So grab your apron, and let’s stir up some Cajun goodness that will warm not just your body but your spirit too!

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