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Cajun Chicken and Rice--30 Minute Healthy

  • Yield: 8 1x




  • 1/2 cup wild rice
  • 3/4 cup basmati rice
  • 2 1/2 cup water or veggie broth

Chicken and Peppers

  • 1 lb boneless skinless chicken breast or thighs (cut into bite size peices)
  • 2 tbs olive oil
  • 2 tbs cajun seasoning (Tony Chachere's works well--salt free)
  • 1/2 tbs brown sugar
  • 1 tsp sweet paprika
  • 1 tsp pepper
  • 1/2 tsp cayennne pepper
  • 1/2 tsp dried thyme
  • 2 tbs soy sauce
  • 1 large red pepper (chopped)
  • 1 large yellow or orange pepper (chopped)
  • 1/2 medium onion (chopped)
  • 2 cloves garlic (minced or grated)
  • 1 can diced tomatoes (14 oz)
  • 2 tbs parsley (chopped)
  • 2 links Andouille sausage (OPTIONAL)



  1. Add the water or broth to a medium-size saucepan.
  2. Bring to a low boil and then add the rice and a pinch of salt.
  3. Stir to combine and then place the lid on the pot.
  4. Turn the heat down to the lowest setting possible.
  5. Allow the rice to cook 10 minutes on low, then turn the heat off completely and let the rice sit on the stove, covered for another 20 minutes (don't take any peeks inside).
  6. After 20 minutes, remove the lid and fluff the rice with a fork.


  1. Heat a large skillet on medium high heat and add 1 Tbs olive oil.
  2. In a small bowl, combine the Cajun seasoning, brown sugar, pepper, cayenne, paprika, and thyme.
  3. Add the chicken and spice mixture to the skillet and give it a good toss.
  4. Then spread the chicken in an even layer and allow it to cook, without stirring for 2-4 minutes.
  5. Then stir the chicken and add the soy sauce.
  6. Continue cooking another 5 minutes or until chicken is brown all over and cooked through.


  1. Remove the chicken from the skillet and set aside.
  2. Add the remaining TBS of olive oil to the skillet.
  3. Add the red and orange pepper, onion, and garlic.
  4. Stir fry the veggies for 5-10 minutes or until the onions are soft.
  5. Add the chicken back to the skillet and toss well.
  6. Add the diced tomatoes and simmer until almost all the liquid has evaporated.
  7. Remove from the heat and add the chicken mixture to the rice.Toss well and serve.
  8. Alternate: Serve chicken over rice.
  9. Garnish with parsley.



  • Category: Main Dish


  • Calories: 274
  • Fat: 9.05 g
  • Carbohydrates: 28.9 g
  • Protein: 18.43 g
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