Louisiana Chicken and Vegetables

  • Serves: 4; 3 ounces chicken and 1/2 cup vegetables per serving


Ingredients

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon salt, divided use
1 tablespoon canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)

 

Cooking Instructions

Sprinkle the chicken on both sides with the seasoning blend, thyme, and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to 6 minutes, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt. Spoon around the chicken. Serve with the hot-pepper sauce.

Cook's Tip

Take a colorful break from rice, potatoes, and pasta—use corn instead. It is a whole grain and provides texture, fiber, and great taste, too!

If salt-free Cajun or Creole seasoning blend is hard to find, you can make your own in a jiffy. Just combine the following in a small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic powder, onion powder, paprika, and black pepper. For a hotter mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of the blend for this recipe and store the rest in an airtight jar to season a wide variety of food, such as baked fries (white or sweet potatoes), other vegetables, or seafood, including catfish and shrimp. You may want to turn on your exhaust fan when using this and other blackening seasonings over medium-high or high heat.



Nutritional Analysis
Per serving
Calories Per Serving
243
Total Fat
5.5 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.5 g
Monounsaturated Fat
2.5 g
Cholesterol
66 mg
Sodium
381 mg
Carbohydrates
20 g
Fiber
3 g
Sugar
5 g
Protein
29 g

Dietary Exchanges


1 starch
1 vegetable
3 lean meat




This recipe is brought to you by the American Heart Association’s Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.