Cajun chicken with new potato chips & a cooling dip

Cajun chicken with new potato chips & a cooling dip

I’m not going to make any apologies for my blatant use of chips.  Potato seems to be a carbohydrate that my body handles well and chips or fries can totally be lean if made correctly, and who doesn’t love chips at dinner?  You just have to exercise some control, get the scales out and weigh those spuds!

Ingredients for 1 serving

277g chicken breast, cut into fillet size pieces
46g onions, chopped
52g peppers, cut into cubes
365g new potatoes, hand cut into fries
1-2 tsp cajun seasoning
6g olive oil
1 birdseye chilli, left whole but split down the middle
10g fresh coriander, chopped
46g reduced fat sour cream
1 lime wedge
149g broccoli
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Pre-heat your oven to 190°C fan/400°F and line a baking sheet with non stick foil.
  • Take your wedges or chips, pop them into a bowl along with a little salt and your olive oil.
  • Give the potatoes a thorough mix, spread the potatoes onto the baking tray and bake in the oven until cooked.
  • Depending on how large the chips/wedges they could take 30-40 minutes.
  • Steam the broccoli to your liking, drain and set aside for later.
  • Take your chicken pieces and pop them in the same bowl that you used to coat your potatoes.
  • Add the cajun seasoning and give the chicken a thorough mix to coat the chicken and pick up any residual oil from the bowl.
  • When you feel the chips are almost cooked, pop a frying pan onto a medium heat and add the chicken.
  • After a few minutes the first side should have coloured nicely, turn them over, throw in the peppers, onion and birdseye chilli, then cover with a lid for around 5 or so minutes.
  • This is going to help cook the chicken and soften the peppers and onion.
  • Keep an eye on the pan and if necessary turn down the heat so as not the burn the chicken.
  • Turn the chicken over again and check that the chicken is cooked through – it will be firm to the touch when ready.
  • While the chicken cooks for the last new moments, take your low fat sour cream and mix in the chopped coriander and get ready to plate up!
  • Add the chicken, peppers and onion to the plate, follow with the chips and finish off with the broccoli, cooling dip and the lime wedge.

The chips are lovely dunked in the dip too!

Notes

  • If a Birdseye chilli is a little too hot for you, then use what you feel comfortable with.
  • Why not batch cook this recipe and have a portion ready for tomorrow too!
Follow:
Nella Foulds
Nella Foulds

Find me on: Web

Leave a Reply

Your e-mail address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.