Cajun Chicken-and-Rice-Stuffed Peppers

Cooking Light
Use Cajun seasoning (such as Spice Hunter) that doesn't list salt as its first ingredient.
2 servings (serving size: 2 pepper halves)


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2 large red bell peppers
1/2 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
1 1/4 teaspoons Cajun seasoning
2 teaspoons olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1 1/4 cups fat-free, less-sodium chicken broth
1/2 cup uncooked converted rice
1/4 teaspoon salt
2 cups baby spinach leaves
5 teaspoons chopped fresh chives


Cut bell peppers in half lengthwise; discard seeds and membranes. Arrange halves in a 9-inch pie plate. Cover with heavy-duty plastic wrap. Microwave at high 5 minutes or until crisp-tender; drain. Return peppers to pie plate.

Combine chicken and Cajun seasoning in a bowl. Heat the oil in a medium saucepan over medium heat. Add the chicken; sauté 4 minutes or until done. Remove from pan.

Add onion and garlic to pan; sauté 1 minute. Add broth, rice, and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Return chicken to pan; cover and cook 3 minutes or until rice is done. Stir in spinach and chives. Divide the rice mixture evenly among pepper halves.

Created date

March 2005

Nutritional Information

Calories 403
Caloriesfromfat 16 %
Fat 7 g
Satfat 1.2 g
Monofat 3.8 g
Polyfat 1.1 g
Protein 34.6 g
Carbohydrate 49.4 g
Fiber 5.2 g
Cholesterol 66 mg
Iron 5.8 mg
Sodium 833 mg
Calcium 109 mg