Heart-Healthy Cajun Chicken
Experience bold flavors with our *Heart-Healthy Cajun Chicken*, a guilt-free twist on a Southern classic that's perfect for busy weeknights or meal prepping. This dish features tender, juicy chicken breasts coated in a flavorful blend of Cajun spices, garlic, paprika, and herbs, then seared to perfection in a touch of heart-friendly olive oil. A quick pan sauce made with low-sodium chicken broth, zesty lemon juice, and savory pan drippings takes this recipe to the next level without compromising nutrition. Ready in just 35 minutes, this high-protein, low-sodium meal pairs beautifully with whole grains or steamed veggies, making it the ultimate balance of wholesome and delicious. Perfect for those seeking a quick, healthy, and satisfying dinner option!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.5 cup low-sodium chicken broth
- 2 tablespoons fresh parsley
Instructions
Begin by patting the chicken breasts dry with paper towels.
In a small bowl, mix the Cajun seasoning, garlic powder, paprika, dried thyme, dried oregano, and black pepper.
Sprinkle the seasoning mix evenly over both sides of the chicken breasts, ensuring they are well-coated.
Heat the olive oil in a large skillet over medium heat.
Add the seasoned chicken breasts to the skillet and sear for about 5-6 minutes on each side, or until the chicken is browned and cooked through to an internal temperature of 165°F (75°C).
Remove the chicken from the skillet and set aside on a plate.
In the same skillet, add the low-sodium chicken broth and lemon juice, stirring to deglaze the pan and incorporate any browned bits.
Allow the broth mixture to simmer for about 2-3 minutes until slightly reduced.
Return the chicken to the skillet, spooning the sauce over each piece.
Cover the skillet with a lid and let it simmer for an additional 2 minutes to infuse the flavors.
Garnish with fresh parsley before serving.
Serve the Heart-Healthy Cajun Chicken warm, pairing it with your choice of whole grains or steamed vegetables for a balanced meal.
Nutrition Facts
Calories |
1471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.9 g | 69% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 4528 mg | 197% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 1.6 g | ||
| Protein | 218.1 g | 436% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 114 mg | 9% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1978 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
