Special Diet Information

Coumadin® (Warfarin)
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.

Gluten Sensitivity
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

The refrigerator light goes on...

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.


One Pot Cajun Chicken Stew

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.

One Pot Cajun Chicken Stew


  • 1 tsp. olive oil
  • 1 clove garlic (finely minced)
  • 1 medium onion (diced)
  • 2 medium ribs celery (diced)
  • 1 medium red bell pepper (diced)
  • 1/2 lb. boneless, skinless chicken thighs
  • 1 – 15 ounce cans no salt added diced tomatoes
  • to taste fresh ground black pepper
  • 1/4 tsp. salt
  • 1 1/2 tsp. no salt added Cajun/Creole spice blend
  • 1/ tsp. smoked paprika
  • 1/8 tsp. red pepper flakes (optional)
  • 3/4 cup no salt added vegetable stock

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.


Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 240 Calories from Fat 72
% Daily Value
Total Fat 8g 10%
  Saturated Fat 1.5g 9%
  Monounsaturated Fat 3.5g
  Trans Fat 0g
Cholesterol 105mg 36%
Sodium 510mg 22%
Total Carbohydrates 17g 6%
    Dietary Fiber 7g 24%
    Sugars 9g
Protein 25g
Vitamin A 18% Vitamin C 74%
Calcium 8% Iron 16%
Vitamin K 30mcg Potassium 22mg