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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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.

 

"Cajun is country food by farmers and fishermen that arrived in Louisiana from Acadiana, Canada." -Paul Prudhomme

The refrigerator light goes on...

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.

 

 

Cajun Chicken Tacos



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)
1/8 tsp salt
6 ounces boneless, skinless chicken breasts
1 medium onion (thinly sliced)
1/4 cup water
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)

Cajun Chicken Tacos, a recipe from Dr. Gourmet
Place a large skillet in the oven and preheat to 400F.

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 325F 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.

Serve.

Nutrition Facts

Serving size = 3 tacos

Servings = 2

.

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  
Cholesterol 67mg 21%
Sodium 384mg 16%
Total Carbohydrates 56g 19%
    Dietary Fiber 8g 33%
    Sugars 10g  
Protein 35g  
Vitamin A 31% Vitamin C 37%
Calcium 42% Iron 12%
Vitamin K 19 mcg Potassium 829 mg
Magnesium 112 mg