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 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.
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|
|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|
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
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|
|Total Carbohydrates 14g||11%|
|Dietary Fiber 4g||14%|
|Vitamin A 5%||Vitamin C 30%|
|Calcium 9%||Iron 15%|
|Vitamin K 21mcg||Potassium 677mg|