| Braised Cajun Chicken Breasts w/ Creole Sauce |
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Seragilo
Senior Member
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Posted: 11 Nov 2006 04:01 pm |
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Hi There!
This meal is another speedy weeknight meal. Just made it this past week and it will be made again and again.
1 tsp Cajun seasoning
1/2 tsp black pepper
2 tbsp flour
1 1/2 lb boneless skinless chicken breasts
1/2 cup low sodium chicken broth
non-stick cooking spray
2 tsp olive oil
1/2 onion, sliced thin
2 garlic cloves, minced
1 cup salsa
2 tbsp tomato puree
1 cup frozen whole kernel corn
1/3 cup chopped olives
1/2 tsp Cajun seasoning
In a large flat plate combine Cajun seasoning, pepper and flour. Rinse chicken and pat dry. With a meat mallet ( I use a rolling pin) pound chicken breasts until 1/2in thick. Dredge chicken through seasoing and flour mix. Spray large nonstick skillet with cooking spray. Add 1 tsp oil and heat over medium heat. Add chicken and 2 tbsp chicken broth. Cook chicken 5 minutes on each side, adding 2 tbsp chicken broth at a time to keep chicken moist. When chicken is cooked through and no longer pink inside, remove to serving platter and keep warm.
To prepare sauce, spray large non stick skillet with cooking spray. Heat oil over medium heat. Add onion and garlic, saute a couple of minutes. Reduce heat to medium low, stir in salsa and tomato puree; cook 10 minutes stirring occasionally. Add corn, olives and Cajun seasoning; cook 5 minutes or until throughly heated.
Serve over chicken. Serves 4
359 cal, 40g protein, 10g carbs, 14g fat
While I did not have any tomato puree, I just added a little extra salsa. Also, I added about a 1/2 tbsp of Cajun seasoning and an extra garlic clove, we like things with a little extra kick! I did not add the olives being my family is not that big on them...still came out great!
I think next time I will up the salsa a bit and serve with a nice brown rice, and just mix them all together!
Enjoy!
Seragilo
Last edited on 11 Nov 2006 04:01 pm by Seragilo
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Prowler
New Member
| Joined: | 26 Sep 2006 |
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| Posts: | 7 |
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Posted: 7 Dec 2006 10:16 am |
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This recipe sounds very good too..thanks for sharing it..
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
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| Posts: | 4180 |
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Posted: 13 Dec 2006 05:24 am |
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This was great! Just had the left-overs tonight!!
Thanks,
Peter
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