0 from 198 votes
Grilled Sweet Cajun Chicken Recipe
This Grilled Sweet Cajun Chicken is tender, juicy and packed with flavor. The perfect chicken recipe for grilling season! Delicious as a main meal for dinner, on sandwiches, in a salad or stirred through pasta, this recipe is ideal for the whole family. The marinade is so easy to put together - a mixture of the spice rub, brown sugar, and olive oil. This can then be left in the refrigerator for the day or popped in the freezer for a quick easy meal another day.
Prep Time
10 mins
Cook Time
10 mins
Marinading Time
12 hrs
Total Time
18 mins
Servings: 4
Calories: 221 kcal
Course:
Main Course
Cuisine:
Cajun
Ingredients
- ¼ cup olive oil
- 3 tablespoon cajun spice blend - see note 1
- 2 tablespoon brown sugar
- 2 large chicken breasts
Instructions
- In a zip lock bag or non-reactive container, combine the olive oil, cajun seasoning and brown sugar. Squish the bag or stir the container until well combined.
- Place the chicken breasts flat on a chopping board and keeping your knife parallel to the chopping board cut horizontally straight through the chicken breast. Repeat with the second chicken breast.
- Add the chicken breasts to the marinade and place in the fridge for at least 30 minutes but 12-24 hours is best (see note 2 for freezer instructions)
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To cook the chicken
- Get the grill hot. Or if you are using a frying pan place it over medium-high heat.
- Remove the chicken from the marinade and cook for 3-4 minutes on one side then flip and cook for a further 3-4 minutes until cooked through.
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Notes
- If your Cajun seasoning blend doesn't contain salt then add 1 teaspoon of salt to your marinade mixture.
- Once the chicken is in the marinade it will keep in the freezer happily for 6 months. As it defrosts the chicken will continue to tenderize and marinate.
Nutrition Information
Calories
221kcal
(11%)
Carbohydrates
9g
(3%)
Protein
13g
(26%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Cholesterol
36mg
(12%)
Sodium
71mg
(3%)
Potassium
325mg
(9%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
2529IU
(51%)
Vitamin C
1mg
(1%)
Calcium
19mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 221
% Daily Value*
| Calories | 221kcal | 11% |
| Carbohydrates | 9g | 3% |
| Protein | 13g | 26% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 36mg | 12% |
| Sodium | 71mg | 3% |
| Potassium | 325mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 2529IU | 51% |
| Vitamin C | 1mg | 1% |
| Calcium | 19mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.