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Cajun Chicken and Rice
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-
Prep
15
min
-
Total
60
min
-
Servings
4
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Ingredients
-
2
medium bell peppers, cut into 1-inch pieces
-
1/2
cup frozen corn
-
1
box (6.8 oz) rice and vermicelli mix with Spanish seasonings
-
1 1/4
cups water
-
1
can (14.5 oz) diced tomatoes with roasted garlic, undrained
-
1
tablespoon blackened seasoning or Cajun seasoning
-
4
bone-in chicken breasts (about 7 oz each), skin removed
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Steps
-
1
Heat oven to 350°F. In ungreased 3-quart casserole, mix bell peppers, corn, rice mix with seasonings, water and tomatoes.
-
2
Sprinkle blackened seasoning over chicken; place chicken on rice mixture in casserole.
-
3
Cover; bake 40 to 45 minutes or until rice is tender and juice of chicken is clear when thickest part is cut to bone (170°F).
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-
If you prefer, you can use boneless skinless chicken breasts instead of the bone-in. Decrease the baking time to about 20 minutes.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 360
- Calories from Fat
- 50
- Total Fat
- 5g
- 8%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 85mg
- 29%
- Sodium
- 1520mg
- 63%
- Potassium
- 590mg
- 17%
- Total Carbohydrate
- 46g
- 15%
- Dietary Fiber
- 4g
- 17%
- Sugars
- 7g
- Protein
- 33g
- Vitamin A
- 10%
- 10%
- Vitamin C
- 50%
- 50%
- Calcium
- 8%
- 8%
- Iron
- 20%
- 20%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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