One Pan Southwest Blackened Cajun Chicken with Rice
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Unrated
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Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
35 mins
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Servings
6 Servings
-
Calories
407 kcal
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Course
Main Course, Dinner
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Cuisine
American
One Pan Southwest Blackened Cajun Chicken with Rice
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An amazing one pan meal with tender and juicy cajun blackened chicken over delicious southwest rice! This meal became an instant favorite at our house!
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Ingredients
- 2 tablespoons olive oil
- 6 boneless skinless chicken breasts
- 1 tablespoon Cajun Seasoning
- 2 cups long grain rice
- 3 cups chicken broth
- 1 (15-ounce) can drained black beans
- 1 (15-ounce) can diced tomatoes with juice
- 1 teaspoon chili powder
- ¼ teaspoon paprika
- ¼ teaspoon cumin
- fresh chopped parsley
- Sliced avocado
Instructions
- In a large skillet heat the 2 tablespoons olive oil over medium-high heat. Rub the 6 boneless skinless chicken breasts with the 1 tablespoon cajun seasoning, and cook in the skillet for 3-4 minutes on each side, until the chicken is cooked through. Remove and set aside on a plate covered in foil.
- Add the 2 cups long grain rice, 3 cups chicken broth, 1 (15-ounce) can drained black beans, 1 (15-ounce) can diced tomatoes with juice, 1 teaspoon chili powder, ¼ teaspoon paprika, and ¼ teaspoon cumin to the skillet.
- Bring the mixture to a boil, reduce heat to low, and cover for 20-25 minutes until all the liquid is absorbed.
- Add the chicken back to the pan and cover until the chicken is heated to 165 degrees Fahrenheit. Garnish with fresh chopped parsley and sliced avocado if desired.
Nutrition Information
Show Details
Calories
407kcal
(20%)
Carbohydrates
51g
(17%)
Protein
29g
(58%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.01g
Cholesterol
75mg
(25%)
Sodium
577mg
(24%)
Potassium
548mg
(16%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
752IU
(15%)
Vitamin C
1mg
(1%)
Calcium
32mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 407 kcal
% Daily Value*
| Calories | 407kcal | 20% |
| Carbohydrates | 51g | 17% |
| Protein | 29g | 58% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 75mg | 25% |
| Sodium | 577mg | 24% |
| Potassium | 548mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 752IU | 15% |
| Vitamin C | 1mg | 1% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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