CAJUN CHICKEN OVER RICE RECIPE PAGE 54


CAJUN CHICKEN OVER RICE


PREP TIME 10 MIN. – COOK TIME 23 MIN. READY IN 33 MIN. – SERVINGS 4


2 medium bell peppers 2 tbsp canola oil 1 cup diced onion 1½ cups chopped celery 2 tbsp salt-free or low-salt Cajun seasoning


1 lb boneless, skinless chicken breasts 1 tbsp minced garlic 2 tbsp tomato paste 1 (14.5 oz) can stewed tomatoes, undrained 1 (15.9 oz) pkg Nature’s Promise Free from Whole Grain Brown Rice


STEP 1 Seed and finely chop the bell peppers. In a medium heavy-bottom pot, heat the oil on medium. Add the onion, celery, peppers, and Cajun seasoning. Cook 5–7 min., until onion is tender, stirring often. STEP 2 Meanwhile, cut the chicken into ½-inch chunks. To pot, stir in the garlic and tomato paste. Cook 1 min. Add the stewed tomatoes, chicken, and ¼ cup water. Season with salt and pepper. STEP 3 Bring mixture to a boil on high. Reduce heat and simmer until chicken is tender, 10–15 min. STEP 4 Heat the rice according to package directions. To serve, spoon chicken mixture over rice.


PER SERVING: 486 CALORIES, 12G FAT, 1G SATURATED FAT, 83MG CHOLESTEROL, 328MG SODIUM, 61G CARBOHYDRATE, 7G FIBER, 7G SUGAR, 32G PROTEIN


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