This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
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. Make sure the spice blend is gluten-free.
"When the taste changes with every bite and the last bite tastes as good as the first, that's Cajun." -Paul Prudhomme
One pot meals are critical to our busy lives today. There are a lot of variations, but this simple Cajun stew is delicious and really healthy because it is chock full of veggies and is low in calories and sodium.
The punch of flavor comes not just from the Cajun/Creole spice blend but also the smoked paprika. The great smoky flavor brings the taste of smoked sausage but with a bit more finesse, cheaper and without so many calories. If you are going to purchase Cajun seasoning on the spice aisle, make sure to look at the Nutrition Facts label for added salt. Most that are on the market have a lot of added sodium and the lower sodium versions are often made with potassium products that leave a bitter aftertaste. You can also make your own with this Dr. Gourmet recipe.
Servings: 4 | Serving size: about 2 cups
Cooking time: 75 minutes
This recipe can easily be multiplied (or halved) and makes great leftovers. Serve with Brown Rice or a two-ounce whole grain or gluten-free roll.
Preheat the oven to 325°F.
Place a medium dutch oven or a small stock pot on the range over medium high heat.
Add the olive oil when the pot is heated and then the garlic.
Cook for about one minute. Stir frequently.
Add the onions and cook, stirring frequently, for about 4 minutes.
Add the celery and bell pepper and cook for about 2 minutes. Stir frequently.
Add the chicken thighs, tomatoes, pepper, salt, Cajun spice blend, smoked paprika, red pepper flakes and water.
Stir and cover.
Place the pot in the hot oven.
Let the stew cook for about 20 minutes. Uncover and stir.
Cook for 40 minutes uncovered. Stir occasionally.
Serving size: about 1 1/2 cups
|Calories 240||Calories from Fat 72|
|% Daily Value|
|Total Fat 8g||10%|
|Saturated Fat 1.5g||9%|
|Monounsaturated Fat 3.5g|
|Trans Fat 0g|
|Total Carbohydrates 17g||6%|
|Dietary Fiber 7g||24%|
|Vitamin A 18%||Vitamin C 74%|
|Calcium 8%||Iron 16%|
|Vitamin K 30mcg||Potassium 22mg|