Ingredients:
- heavy duty aluminum foil, 4 sheets 12 x 18 inches
- 1 cup uncle ben's converted brand rice , cook according to package instructions. for even more flavor
- 3 boneless skinless chicken breast halves
- 3 -4 tsp cajun seasoning (many good recipes on zaar)
- 1/2 tsp dried italian seasoning
Directions:
- Preheat oven 450 degrees.
- Spray sheets of heavy duty aluminum foil with nonstick cooking spray; set aside.
- Cut chicken into 1 inch strips and pat dry with paper towel.
- Season chicken strips with Cajun seasoning.
- In a small bowl combine tomato sauce, sugar, salt, garlic, dehydrated onions, fresh parsley, dried Italian seasoning, cayenne and bell pepper.
- In a large bowl combine cooked rice, tomato mixture, seasoned chicken strips and smoked sausage slices.
- Center one-fourth of mixture on each sheet of greased foil, leaving room for heat circulation inside.
- Repeat to make four packets and place on baking sheet. Two baking sheets may be required.
- Bake 15 - 20 minutes.
- Open packet as directed above and top with green onions.
- Even better the next day!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 443.41 Kcal (1856 kJ) | ||
| Calories from fat | 226.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.12g | 39% | |
|---|---|---|---|
| Cholesterol | 115.73mg | 39% | |
| Sodium | 1284.53mg | 54% | |
| Potassium | 742.42mg | 16% | |
| Total Carbs | 20.51g | 7% | |
| Sugars | 2.13g | 9% | |
| Dietary Fiber | 0.72g | 3% | |
| Protein | 34.04g | 68% | |
| Vitamin C | 11.3mg | 19% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 5.8mg | 32% | |
| Calcium | 26.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 175.42 Kcal (734 kJ) | ||
| Calories from fat | 89.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.94g | 39% | |
|---|---|---|---|
| Cholesterol | 45.78mg | 39% | |
| Sodium | 508.19mg | 54% | |
| Potassium | 293.72mg | 16% | |
| Total Carbs | 8.11g | 7% | |
| Sugars | 0.84g | 9% | |
| Dietary Fiber | 0.29g | 3% | |
| Protein | 13.47g | 68% | |
| Vitamin C | 4.5mg | 19% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 2.3mg | 32% | |
| Calcium | 10.5mg | 3% | |
* 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.
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