Cajun Chicken

In celebration of Fat Tuesday, this Cajun chicken brings a delicious little kick to the dinner table, but honestly, you don’t need a parade or a calendar excuse to enjoy it. Cajun seasoning fills every tender bite with smoky, savory, and wonderfully zesty flavor that makes an ordinary chicken dinner feel like a celebration. I decided to let the vibrant colors of Mardi Gras inspire the entire plate, because food should be as much a feast for the eyes as it is for the appetite. Purple mashed potatoes take center stage for purple, crisp green beans bring the green, and golden Cajun-spiced chicken completes the yellow.

Besides being festive, this meal has plenty of nutritional goodness tucked beneath all that delicious personality. Chicken is an excellent source of lean protein, which helps support muscle maintenance and keeps the meal satisfying. Green beans provide fiber, vitamin C, vitamin K, folate, and antioxidants, while their bright color adds a fresh contrast to the warmly spiced chicken. Purple potatoes are especially fun because their deep color comes from anthocyanins, naturally occurring antioxidant compounds also found in foods such as blueberries and blackberries. Keeping the potato skins on can also add extra fiber and nutrients, turning a traditionally indulgent side into a surprisingly wholesome addition to the plate.

And then there’s the Cajun seasoning, which proves that you don’t need a heavy sauce to make chicken wildly flavorful. A modest amount of olive oil helps the spices cling to the chicken while contributing heart-friendly unsaturated fats. Best of all, this colorful Mardi Gras-inspired meal comes together quickly, making it just as practical for a busy Tuesday as it is for Fat Tuesday. So turn up the music, grab your favorite colorful serving dishes, and let your dinner table have its own little Mardi Gras celebration. With tender Cajun chicken, vibrant purple potatoes, and crisp green beans, this is one festive feast that proves nutritious food can absolutely know how to have fun! Enjoy!

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Prep Time 15

Cook Time 6

Total Time 21

Course Main Dish, Poultry

Cuisine American

Servings servings

Calories 353 kcal

Equipment

Non-Stick Skillet
mixing bowl
Fork
Tongs

Ingredients

12 ounces chicken strips boneless, skinless chicken breast
2 tablespoons vegetable oil
to taste salt for seasoning
2 tablespoons cajun seasoning mix

Cajun Seasonong Mix

2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons cayenne pepper
2 teaspoons smoked paprika
2 teaspoons dried oregano
2 teaspoons ground black pepper
1 teaspoon salt

Instructions

Mix all of the ingredients for the Cajun seasoning in a small bowl. Use about 1 tablespoon for 6 ounces of chicken.
Season the chicken with salt. In a small mixing bowl add the vegetable oil and the cajun seasoning mix. Mix with a fork to blend all of the spices with the oil. Add the chicken and coat well. Allow to marinate for about 15 minutes to 30 minutes.
Heat a non-stick skillet over medium heat until hot. Using a fork or tongs to remove the chicken, add the chicken to the hot skillet. Turn heat to medium low. Cook for 3 minutes. Turn chicken over and cook for 3 more minutes.
Serve with mashed potatoes and green beans.

Nutrition

Calories: 353kcalCarbohydrates: 9gProtein: 38gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 109mgSodium: 1366mgPotassium: 823mgFiber: 3gSugar: 1gVitamin A: 1913IUVitamin C: 4mgCalcium: 68mgIron: 2mg

Keyword Cajun, chicken, Mardi Gras, Poultry