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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 306.2
  • Total Fat: 4.8 g
  • Cholesterol: 138.4 mg
  • Sodium: 755.2 mg
  • Total Carbs: 7.7 g
  • Dietary Fiber: 3.2 g
  • Protein: 56.8 g

View full nutritional breakdown of CAJUN SPICED CHICKEN WITH CHIVE DIP calories by ingredient
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CAJUN SPICED CHICKEN WITH CHIVE DIP

Submitted by: WAHZOE

Introduction

This recipe,is low in fat, so you can enjoy a few potato wedges alongside. This recipe,is low in fat, so you can enjoy a few potato wedges alongside.
Number of Servings: 4

Ingredients

    4 boneless, skinless chicken breasts
    tsp sunflower oil, for greasing
    lime wedges to serve

    CAJUN SPICE MIX
    5 tsp ground cumin
    4 tsp smoked paprika
    2 tsp dried rhyme
    2 tsp dried oregano
    2 tsp coarsely ground black pepper
    1/2 tsp cayenne pepper
    1 tsp flaked sea salt

    CHIVE DIP
    100g low-far natural yoghurt
    2 tbsp finely chopped chives

Tips

If making your own potato wedges to go with this, you could use the spice mix, OR just some paprika, sea salt and black pepper.


Directions

Preheat the oven to 220C/Fan 200C/Gas 7. To make the Cajun spice mix, put the spices and salt in a jar and seal tightly with a screw-top lid. Give the jar a really good shake so that all the spices are mixed together - you can do a bit of a samba at the same time! This spice mix can now be stored in a cool, dark place for several weeks.

Place each chicken breast between 2 sheets of cling film and beat with a rolling pin until the meat is about 1.5cm thick. You need to make the chicken breasts all the same thickness so they cook evenly.

Brush a griddle pan or non-stick frying pan with a little oil and place over a medium-high heat until hot. Sprinkle 1 teaspoon of the spice mix over each chicken breast to dust it lightly.


Griddle or pan-fry the chicken breasts for 2 minutes, then turn them over with tongs and cook on the other side for a further 2 minutes.
Finish by cooking the chicken for 1 more minute on each side or until cooked through. There should be no pink remaining. Put the chicken breasts on a plate and leave them to rest for 3-4 minutes.

To make the chive dip, mix the yoghurt and chives together. Spoon into small pots and put 1 on each plate. Serve with lemon wedges for squeezing over the chicken and a large mixed salad.

Serving Size: Makes 4, 1 breast portions and 4, 25g portions of dip

Number of Servings: 4

Recipe submitted by SparkPeople user WAHZOE.






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