Cajun Chicken
with black bean quinoa / lemon yogurt
Cajun seasoning gives these chicken tenders big, bold flavor. Serve the chicken over a vegetable-loaded quinoa with creamy lemon yogurt.
Proteins
Cuisines
Ingredients
Cajun Chicken:
- Chicken breasts, boneless and skinless - 1 lb , chopped
- Cajun seasoning - 2 tsp
- Oil, cooking - 1 Tbsp
Lemon Yogurt Sauce:
- Yogurt, plain or Greek - 1/3 cup
- Honey - 1/2 tsp
- Paprika, smoked - 1/2 tsp
- Lemon zest - 1/2 tsp
Black Bean and Vegetable Quinoa:
- Quinoa, uncooked - 2/3 cup
- Stock, chicken - 1 1/3 cup
- Bell peppers - 1/2 , chopped
- Onions, red - 1/2 , chopped
- Zucchini, medium - 1 , chopped
- Beans, black (14 oz / 397 g) - 1 can , drained and rinsed
- Corn kernels - 1/2 cup
- Oil, cooking - 1 Tbsp
- Vinegar, sherry - 1 tsp
- Lemon juice - 2 tsp
Nutrition Facts
Amount Per Serving
Calories
452
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% Daily Value
Total Fat
13g
20%
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Saturated Fat
2g
12%
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Trans Fat
0g
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Cholesterol
78mg
26%
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Sodium
704mg
29%
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Total Carbohydrate
45g
15%
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Dietary Fiber
10g
41%
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Sugars
7g
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Protein
39g
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Prep
- Chicken breasts - Chop chicken. Tenderize with a fork and then season with Cajun seasoning. (Note: if your Cajun seasoning mix does not contain salt, add some salt). (Can be done 1 day ahead)
- Make quinoa - Combine quinoa with stock and a pinch of salt in a saucepan. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. Remove from heat when finished to prevent burning / sticking. (Can be done up to 5 days ahead)
- Make yogurt sauce - Whisk together yogurt, honey, paprika and lemon zest. (Can be done up to 5 days ahead)
- Bell peppers / Onions - Prep as directed and combine. (Can be done up to 5 days ahead)
- Zucchini - Prep as directed. (Can be done up to 1 day ahead)
- Beans and corn - Combine beans and corn in a colander and run under warm water to rinse beans and defrost corn.
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Make
- Heat a large wok or nonstick pan with oil (the portion for the chicken) over medium-high heat. Add chicken and saute until cooked through, 5 to 6 minutes. Set chicken aside and cover with foil to keep warm. Return pan to heat.
- To heated pan, add oil (the portion for the quinoa) and then zucchini and vinegar. Saute zucchini until tender, 2 to 3 minutes.
- Add bell peppers and onions and continue to saute until onions are tender, ~2 minutes more.
- Stir in black beans and corn. Add quinoa and continue cooking until quinoa is warm.
- Remove from heat and stir in lemon juice. Season with some salt and pepper.
- Serve chicken with quinoa on the side. Enjoy with sauce drizzled over both elements or on the side for dipping.
Nutrition Facts
Amount Per Serving
Calories
452
Just a moment...
% Daily Value
Total Fat
13g
20%
Just a moment...
Saturated Fat
2g
12%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
78mg
26%
Just a moment...
Sodium
704mg
29%
Just a moment...
Total Carbohydrate
45g
15%
Just a moment...
Dietary Fiber
10g
41%
Just a moment...
Sugars
7g
Just a moment...
Protein
39g
Just a moment...
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