Cajun Chicken-and-Rice-Stuffed Peppers

Use Cajun seasoning (such as Spice Hunter) that doesn't list salt as its first ingredient.

Yield: 2 servings (serving size: 2 pepper halves)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 403
  • Calories from fat: 16%
  • Fat: 7g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.6g
  • Carbohydrate: 49.4g
  • Fiber: 5.2g
  • Cholesterol: 66mg
  • Iron: 5.8mg
  • Sodium: 833mg
  • Calcium: 109mg

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.
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