Cajun Chicken Stew with Rice
1 serving of cajun chicken stew with rice contains 462 Calories. The macronutrient breakdown is 42% carbs, 25% fat, and 33% protein. This is a good source of protein (68% of your Daily Value), potassium (19% of your Daily Value), and magnesium (29% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Arrowroot flour 2 tbsp or 16g
Directions
- Cook the brown rice according to package instructions.
- Mix cayenne, smoked paprika, thyme, oregano, sage, black pepper, and a pinch of salt to make the Cajun seasoning.
- Heat half of the olive oil in a nonstick skillet over medium-high heat. Add chicken pieces and sear for about 3 minutes until lightly browned. Remove chicken from skillet.
- Reduce heat to medium and add remaining olive oil, garlic, onion, bell pepper, and celery. Cook for 3 minutes until onions are translucent. Add Cajun seasoning and stir to combine.
- Add chicken stock, tomato paste, and seared chicken to the skillet. Stir and bring to a simmer. Add bay leaves, cover, and cook on low heat for 15 to 20 minutes.
- Mix cooked brown rice with green onions and season with black pepper.
- Remove skillet from heat, remove bay leaves, stir, and season with salt and pepper to taste.
- Allow to cool slightly before serving with rice.
Nutrition Facts
For 1 serving of cajun chicken stew with rice (306g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 462 | |
| Fats | 13g | 16% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 105mg | 35% |
| Sodium | 184mg | 8% |
| Carbs | 48g | 17% |
| Net carbs | 44g | |
| Fiber | 4g | 14% |
| Sugar | 4g | |
| Protein | 38g | |
| Calcium | 56mg | 6% |
| Iron | 3mg | 33% |
| Potassium | 876mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 10μg | |
| Beta carotene | 765μg | |
| Caffeine | 0mg | |
| Choline | 143mg | 26% |
| Copper | 0.2mg | 27% |
| Fluoride | 1μg | |
| Folate (B9) | 45μg | 11% |
| Lycopene | 3452μg | |
| Magnesium | 122mg | 29% |
| Manganese | 2mg | 86% |
| Niacin | 17mg | 109% |
| Pantothenic acid | 3mg | 59% |
| Phosphorus | 497mg | 71% |
| Retinol | 10μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 45μg | 82% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 1429IU | |
| Vitamin A | 80μg | 9% |
| Vitamin B12 | 0.3μg | 13% |
| Vitamin B6 | 2mg | 122% |
| Vitamin C | 30mg | 33% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 21% |
| Vitamin K | 31μg | 26% |
| Zinc | 2mg | 21% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0.1g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.5g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 2g | |
