Cajun Chicken and Vegetables Recipe

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Ingredients:

Serving

2 boneless skinless chicken breast halves (5 oz each)
1 tsp cajun seasoning
1/4 tsp garlic powder
1/8 tsp pepper
2 tsp olive oil
1 small zucchini, chopped
1 celery rib, chopped
1/2 cup sliced onion
1/2 cup diced peeled eggplant
1/3 cup chopped green pepper
2 garlic cloves, minced
3/4 cup stewed tomatoes
1/2 cup reduced-sodium chicken broth
2 tsp tarragon vinegar
1 green onion, chopped
hot cooked rice , optional

Directions:

Score surface of chicken with shallow diagonal cuts, making diamond shapes. Combine the Cajun seasoning, garlic powder and pepper; rub over chicken. In a large skillet, cook chicken in oil over medium-high heat for 2-3 minutes on each side or until blackened. Remove and keep warm.
In the drippings, saute the zucchini, celery, onion, eggplant and green pepper until crisp-tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, broth and vinegar. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened.
Return chicken to the pan. Cover and cook for 10-12 minutes or until a thermometer reads 170°. Sprinkle with green onion. Serve with rice if desired. Yield: 2 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	344.67 Kcal (1443 kJ)
Calories from fat	128.93 Kcal
		% Daily Value*
Total Fat	14.33g	22%
Cholesterol	63.47mg	21%
Sodium	608.59mg	25%
Potassium	717.38mg	15%
Total Carbs	38.29g	13%
Sugars	25.59g	102%
Dietary Fiber	4.58g	18%
Protein	18.94g	38%
Vitamin C	34.3mg	57%
Iron	1.8mg	10%
Calcium	94.5mg	9%

Amount Per 100 g
Calories	96.58 Kcal (404 kJ)
Calories from fat	36.13 Kcal
		% Daily Value*
Total Fat	4.01g	22%
Cholesterol	17.78mg	21%
Sodium	170.54mg	25%
Potassium	201.02mg	15%
Total Carbs	10.73g	13%
Sugars	7.17g	102%
Dietary Fiber	1.28g	18%
Protein	5.31g	38%
Vitamin C	9.6mg	57%
Iron	0.5mg	10%
Calcium	26.5mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.3

Points
9

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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