Cajun Chicken

Cajun Chicken Recipe

I’m determined to remember 2018 the year I created a collection of simple healthy chicken breast recipes for my family. Recipes that my kids will be making or even serving in our family’s food truck or restaurant (officially both of my boys’ dream as of today is to become a chef). Cilantro lime chicken, honey garlic chicken and now this cajun chicken recipe that can be baked, pan fried or grilled.

Healthy Homemade Cajun Spice Mix

This cajun chicken breast comes out juicy any way you prepare it. And tons of flavour thanks to easy homemade cajun spice. It is satisfying almost as fried cajun chicken, almost. Just try it but be realistic though.:)

I love making my own spice mixes because I can control the ingredients and they are darn cheap. No matter what spice mix or sauce I pick up at the store it always contains at least 1 preservative, usually way more. This homemade cajun spice is from Allrecipes.com and couldn’t be tastier. Enjoy!

How to Make Cajun Chicken Breast

1. Cut chicken breasts lengthwise into thinner cutlets and place in a large bowl. In a small bowl, add paprika, garlic powder, oregano, thyme, onion powder, cayenne pepper, black pepper, salt and red pepper flakes; stir to combine. 
2. Sprinkle 1 1/2 tbsp of prepared cajun seasoning in the step above on chicken breasts and using tongs toss to coat. If you are grilling or baking cajun chicken, also add avocado oil to the mix. 
3. Pan Fried Cajun Chicken: Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add chicken and cook for 5 minutes or until white edges appear, turn and cook for another 4-5 minutes. 
4. Spicy Baked Chicken: Preheat oven to 450 degrees F, arrange chicken in a single layer in a large baking dish and bake for 25 minutes. Remove from the oven, cover and let rest for 10 minutes. See baked chicken breast for video tutorial.
5. Grilled Cajun Chicken: Preheat grill on medium-high heat (450-500 degrees F), place chicken on the grill, close the lid and grill for 8-10 minutes turning once. Do not overcook. Remove from the grill, cover with foil and let rest for 5 minutes. See grilled chicken breast for video tutorial.

What to Serve Chicken with?

Healthy mashed potatoes and cucumber and tomato salad come first to my mind because I’m from Ukraine. If you are watching your calories, try my low carb cauliflower mashed potatoes or cauliflower risotto.

Watch Olena Make Spicy Baked Chicken

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Cajun Chicken

Cajun Chicken Recipe that can be baked, pan fried or grilled. Lean chicken breast coated in easy homemade cajun seasoning for a healthy dinner with a lot of flavour.

4.92 from 12 votes

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Course: Dinner

Cuisine: North American

Prep Time: 5 minutes

Cook Time: 10 minutes

Servings: 6 servings

Calories: 201kcal

Author: Olena Osipov

Ingredients

• 2 lbs chicken breasts 3 large, boneless & skinless
• 1 tbsp avocado oil

Homemade Cajun Seasoning:

• 2 1/2 tsp paprika
• 2 tsp garlic powder
• 1 1/4 tsp oregano
• 1 1/4 tsp thyme
• 1 tsp onion powder
• 1 tsp cayenne pepper
• 1 tsp ground black pepper
• 1 1/2 tsp salt
• 1/2 tsp red pepper flakes

US Customary - Metric

Instructions

• Cut chicken breasts lengthwise into thinner cutlets and place in a large bowl. In a small bowl, add paprika, garlic powder, oregano, thyme, onion powder, cayenne pepper, black pepper, salt and red pepper flakes; stir to combine.
• Sprinkle 1 1/2 tbsp of prepared cajun seasoning in the step above on chicken breasts and using tongs toss to coat. If you are grilling or baking cajun chicken, also add avocado oil to the mix.
• Pan Fried Cajun Chicken: Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add chicken and cook for 5 minutes or until white edges appear, turn and cook for another 4-5 minutes.
• Baked Cajun Chicken: Preheat oven to 450 degrees F, arrange chicken in a single layer in a large baking dish and bake for 25 minutes. Remove from the oven, cover and let rest for 10 minutes.
• Grilled Cajun Chicken: Preheat grill on medium-high heat (450-500 degrees F), place chicken on the grill, close the lid and grill for 8-10 minutes turning once. Do not overcook. Remove from the grill, cover with foil and let rest for 5 minutes.

Store: Refrigerate covered for up to 5 days or freeze for up to 2 months in an airtight container.

Video

Notes

• Cajun spice mix is from Allrecipes.com

Nutrition

Serving: 0.5breast | Calories: 201kcal | Carbohydrates: 2g | Protein: 32g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 97mg | Sodium: 373mg | Potassium: 578mg | Fiber: 1g | Sugar: 1g | Vitamin A: 284IU | Vitamin C: 5mg | Calcium: 11mg | Iron: 1mg

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