This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Cajun is country food by farmers and fishermen that arrived in Louisiana from Acadiana, Canada." -Paul Prudhomme
This is a variation on blackened chicken and using your favorite Cajun or Creole seasoning makes for a super quick, super easy meal. There are now a lot of no salt added versions or you can use the Dr. Gourmet recipe.
For this recipe we tested the Spice Hunter brand of no salt added Cajun/Creole Seasoning. It is one of the best that we have tried and the chicken came out great. By using terrific spices you can easily reduce the amount of added salt to your dish.
Note that making extra chicken when you are doing this for dinner means that you have some for the next night or for lunch.
Servings: 2 | Serving size: 3 tacos
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
The chicken will keep well in the refrigerator for about 2 days.
|2 tsp||olive oil|
|2 tsp||no salt added Cajun/Creole seasoning|
|1/8 tsp||cayenne pepper (optional)|
|6 ounces||boneless, skinless chicken breasts|
|1 medium||onion (thinly sliced)|
|6||crispy corn taco shells|
|2 ounces||reduced fat Monterey jack cheese (shredded)|
|1 cup||iceberg lettuce (sliced thin)|
|1 small||tomato (sliced into small wedges)|
Place a large skillet in the oven and preheat to 400°F.
Place the cajun/creole seasoning, cayenne, and salt on a plate and mix well.
Coat the chicken breast filets with the seasoning.
When the oven is hot, add the oil to the pan.
Add the chicken breasts and cook for about 7 minutes. Turn and cook for another 5 to 7 minutes.
Remove from the oven and set aside to rest.
Add the onions to the pan and toss well. Reduce the oven temperature to 325°F and cook for about 10 minutes, tossing occasionally.
When ready to serve, slice the chicken breast and place in the taco shells.
Top with the onions, cheese, lettuce and tomato.
Serving size: 3 tacos
Amount Per Serving
|Calories 485||Calories from Fat 129|
|% Daily Value|
|Total Fat 14g||23%|
|Saturated Fat 5g||18%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 56g||19%|
|Dietary Fiber 8g||33%|
|Vitamin A 31%||Vitamin C 37%|
|Calcium 42%||Iron 12%|
|Vitamin K 19 mcg||Potassium 829 mg|
|Magnesium 112 mg|