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Cajun Chicken
with black bean quinoa / lemon yogurt

Active: 35 min Total: 35 min

Cajun seasoning gives these chicken tenders big, bold flavor. Serve the chicken over a vegetable-loaded quinoa with creamy lemon yogurt.

Ingredients

Servings:
4
Metric
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

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. 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)
  2. 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)
  3. Make yogurt sauce - Whisk together yogurt, honey, paprika and lemon zest. (Can be done up to 5 days ahead)
  4. Bell peppers / Onions - Prep as directed and combine. (Can be done up to 5 days ahead)
  5. Zucchini - Prep as directed. (Can be done up to 1 day ahead)
  6. 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

  1. 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.
  2. To heated pan, add oil (the portion for the quinoa) and then zucchini and vinegar. Saute zucchini until tender, 2 to 3 minutes.
  3. Add bell peppers and onions and continue to saute until onions are tender, ~2 minutes more.
  4. Stir in black beans and corn. Add quinoa and continue cooking until quinoa is warm.
  5. Remove from heat and stir in lemon juice. Season with some salt and pepper.
  6. Serve chicken with quinoa on the side. Enjoy with sauce drizzled over both elements or on the side for dipping.

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

Ratings

Original (84)
Gluten-free (7)
Paleo (8)
Vegetarian (10)

36 reviews

We loved the cajun tofu! Great flavors, filling meal.

By: Brenna
Posted: Oct 29, 2016
Diet: Vegetarian
0 Helpful

Made with rice as quinoa is a bit pricey. Very yummy.

By: Sarah
Posted: Oct 28, 2016
Diet: Vegetarian
0 Helpful

Delicious, but not super filling.

By: Leila
Posted: Oct 28, 2016
Diet: Gluten-free
0 Helpful

Good and reasonably flavorful. Not a fan of the directions that say chopped for veg. Would prefer more specifics like diced or give an indication of size. Thanks!

By: Johann
Posted: Oct 27, 2016
Diet: Original
0 Helpful

So great! Packed with protein!

By: Matt
Posted: Oct 27, 2016
Diet: Original
0 Helpful

Super easy, especially since I made the quinoa and prepped the veggies over the weekend. Will keep the quinoa mixture in mind as a simple, delicious side dish on it's own. I thinned the yogurt sauce with some milk to make it drizzle better.

By: Alyson
Posted: Oct 27, 2016
Diet: Original
0 Helpful