Cajun Chicken Stew

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

Suggestions


Welcome to the heart of Cajun cooking with this delectable Cajun Chicken Stew! Bursting with bold flavors and spices, this dish is sure to take your taste buds on a delightful journey to the bayous of Louisiana. Perfectly suited for lunch or dinner, this stew is not only hearty and satisfying but also dairy-free, making it an excellent choice for those with dietary restrictions.

In just 45 minutes, you can whip up a stunning meal that serves six, all while keeping the calorie count at around 450 per serving. The succulent chicken, combined with the vibrant mix of onions, bell peppers, and celery, creates a rich, flavorful base that is perfectly complemented by the kick of cayenne pepper. A traditional roux, slowly cooked to a beautiful chocolate color, provides depth and a silky texture that makes this stew irresistible.

What sets this recipe apart is its versatility; whether you're hosting a family gathering or looking for a comforting weeknight dinner, this Cajun Chicken Stew promises to impress everyone around the table. Serve it over fluffy white rice to soak up every last drop of the savory broth, and watch as your loved ones delight in the incredible flavors. Roll up your sleeves and step into the kitchen to create a dish that will warm your heart and bring smiles to faces!

Ingredients

  • 0.3 teaspoon cayenne to taste
  • rib celery chopped
  • lb meat from a rotisserie chicken cut into serving pieces
  • 0.5 cup flour all-purpose
  • medium bell pepper green chopped
  • medium onion chopped
  • servings accompaniment: rice white cooked
  • 2.5 teaspoons salt 
  • 0.8 cup scallion greens 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