Cajun Spiced Chicken with potato wedges and chive dip

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 297.9
  • Total Fat: 5.9 g
  • Cholesterol: 91.5 mg
  • Sodium: 675.7 mg
  • Total Carbs: 27.5 g
  • Dietary Fiber: 4.8 g
  • Protein: 37.1 g

View full nutritional breakdown of Cajun Spiced Chicken with potato wedges and chive dip calories by ingredient
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Submitted by: JENNIAUN

Introduction

This is a real Cajun treat but surprisingly low in fat, so you can enjoy a few potato wedges alongside.
Taken and modified to my desires from Hairy Bikers!
This is a real Cajun treat but surprisingly low in fat, so you can enjoy a few potato wedges alongside.
Taken and modified to my desires from Hairy Bikers!

Number of Servings: 4

Ingredients

    4 boneless, skinless chicken breasts
    1/2t sunflower oil for greasing
    lime wedges to serve

    Cajun spice mix:
    5 tsp ground cumin
    4 tsp smoked paprika
    2 tsp dried thyme
    2 tsp dried oregano
    2 tsp coarsely ground black pepper
    1/2 tsp cayenne pepper
    1 tsp flaked sea salt or kosher salt

    Potato Wedges:
    3 medium potatoes (475g)
    1 tsp sunflower oil
    1/2 tsp paprika
    1/2 tsp flaked sea salt or kosher salt
    freshly ground pepper

    Chive Dip:
    100g low fat natural yogurt, plain
    2 T finely chopped chives

Tips

You can use low fat greek yogurt instead of regular yogurt for a thicker dip.

Serve with a nice large mixed greens salad with your favourite dressing (low cal)

Try sweet potatoes with this recipe instead of regular potatoes for a nice change and boost!


Directions

1. Preheat oven to 220C/Fan 200C. 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 samba at the same time. This spice mix can now be stored in a cool dark place.

2. Peel the potatoes and cut them into 8-10 wedges, depending on how big they are, and put them in a bowl. Add the oil and toss lightly to coat all the wedges. Sprinkle with the paprika, salt and lots of fresh ground pepper, then scatter them on a baking tray. Cook in the preheated oven for 20-25 minutes, until tender and lightly browned.

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

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

5. 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 one more minutes 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 about 5 minutes.

6. To make the chive dip, mix the yogurt and chives together. Spoon into small pots and put 1 on each plate. Divide the wedges between the plates, and add the cooked chicken breasts. Serve with lime wedges for squeezing over the chicken and a large mixed salad!

Serving Size: 4 chicken breasts, 4 servings of poatoes

Number of Servings: 4

Recipe submitted by SparkPeople user JENNIAUN.





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