Use Cajun seasoning (such as Spice Hunter) that doesn't list salt as its first ingredient.
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
How to Make It
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.
Very Good - will definitely make again. I chopped one small tomato and added it to the pan with the onions and garlic. I also added more of the cajun seasoning. I would suggest only cooking the peppers while the rice is simmering as they got cold from being done first.
My family thought this was a good recipe. Not great, but we liked it. The only Cajun seasoning I had on hand was Emeril's Bayou Blast, which has salt as the first ingredient. I thought this could have used a little more flavor, maybe more seasoning or some tomatoes? I did put a little Monterey Jack cheese on top.
My family and I really enjoyed this meal. I think when I doubled the rice I didn't add enough spinach but that was my fault. This will be another meal I will be making again. I also used organic Jasmin brown rice so cooking time was a little longer but came out great. I had a salad on the side and it was a very filling meal. I saved 1/2 for lunch today and was a big hit here at work.
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!