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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
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 works great and is really healthy because it is chock full of veggies and is low in calories and sodium. The punch of flavor comes not only from the Cajun/Creole spice blend but also the smoked paprika. That smoky flavor suggests the taste of smoked sausage but with a bit more finesse, cheaper, and without as many calories.

 
 

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.

2 tsp. olive oil
2 cloves garlic (minced)
2 medium onions (diced)
4 medium ribs celery (diced)
1 medium red bell pepper (diced)
1 lb. boneless, skinless chicken thighs
2 15 ounce cans no salt added diced tomatoes
to taste fresh ground black pepper
1/2 tsp. salt
2 tsp. no salt added Cajun/Creole spice blend
1 tsp. smoked paprika
1/8 tsp. red pepper flakes (optional)
1 1/2 cups water

One Pot Cajun Chicken Stew recipe from Dr. Gourmet

Preheat the oven to 325F.

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.

Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 169 Calories from Fat 63
  % Daily Value
Total Fat 7g
    Saturated Fat 2g 7%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 66mg 22%
Sodium 386mg 17%
Total Carbohydrates 14g 11%
    Dietary Fiber 4g 14%
    Sugars 7g
Protein 14g
Vitamin A 5% Vitamin C 30%
Calcium 9% Iron 15%
Vitamin K 21mcg Potassium 677mg
Magnesium 43mg