HF- Cajun Chicken StewAlice Morbey2023-09-16T19:12:46+00:00Array ( [recipe_id] => 71729 [name] => HF- Cajun Chicken Stew [description] => Allergens - Wheat Difficulty - Medium [course] => dinner [prep_time_mins] => 0 [cooking_time_mins] => 40 [makes_or_serves] => serves [servings] => 2 [images] => Array ( [0] => 71739 ) [ingredients] => Array ( [0] => Array ( [amount] => 10 Ounce [name] => Cauliflower florets ) [1] => Array ( [amount] => 1 Unit [name] => Green Bell Pepper ) [2] => Array ( [amount] => 1/4 Ounce [name] => Parsley ) [3] => Array ( [amount] => 1 Tablespoon [name] => Flour (Contains Wheat) ) [4] => Array ( [amount] => 10 Ounce [name] => Chicken Breast Strips ) [5] => Array ( [amount] => 1 Unit [name] => Yellow Onion ) [6] => Array ( [amount] => 2.5 Ounce [name] => Celery ) [7] => Array ( [amount] => 1 Teaspoon [name] => Cajun Spice Blend ) [8] => Array ( [amount] => 2 Unit [name] => Veggie stock Concentrate ) [9] => Array ( [amount] => 14 Ounce [name] => Diced tomatoes ) ) [steps] => Array ( [0] => Array ( [description] => • Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Cut cauliflower into bite-size pieces if necessary. Halve, peel, and finely dice onion. Core, deseed, and finely dice bell pepper. Finely dice celery. Pick parsley leaves from stems; mince leaves. ) [1] => Array ( [description] => • Toss cauliflower on a baking sheet with a large drizzle of oil, half the Cajun Spice Blend (you’ll use the rest later), salt, and pepper. Roast on top rack until tender and golden brown, 20-25 minutes. ) [2] => Array ( [description] => • Meanwhile, in a small pot, combine rice, half the stock concentrates, ¾ cup water (1½ cups for 4 servings), a drizzle of oil, salt, and pepper. Bring to a boil, then cover and reduce heat to low. Cook until rice is tender, 15-18 minutes. Keep covered off heat until ready to serve. ) [3] => Array ( [description] => • • Heat a large drizzle of oil in a large pot over medium-high heat. Add onion, bell pepper, and celery; cook, stirring occasionally, until browned and softened, 6-8 minutes. Season generously with salt and pepper. • Add another drizzle of oil to pot. Sprinkle in flour and remaining Cajun Spice Blend; cook, stirring, until lightly toasted, 1-2 minutes more. Rinse shrimp under cold water. Pat shrimp or chicken dry with paper towels and season all over with salt and pepper. Heat a drizzle of oil in a large pan over medium-high heat. Add shrimp or chicken; cook, stirring occasionally, until cooked through, 3-4 minutes for shrimp, or 4-6 minutes for chicken. Transfer to a plate. ) [4] => Array ( [description] => • Add diced tomatoes, remaining stock concentrates, and 1¼ cups water (2½ cups for 4 servings) to same pot; stir to combine, scraping up any browned bits from bottom of pot. • Bring to a boil, then reduce heat to low, cover, and cook until slightly thickened, 7-10 minutes. • Stir in roasted cauliflower and half the parsley. Taste and season with salt and pepper. Add shrimp or chicken to stew along with cauliflower. ) [5] => Array ( [description] => • Fluff rice with a fork. • Divide rice between bowls on one side; serve stew alongside rice. Garnish with remaining parsley and serve. Chicken is fully cooked when internal temperature reaches 165°. ) ) [nutrition] => Array ( [energy_kcal] => 690 [energy_kj] => 164.913957 [fat] => 21 [carbohydrate] => 79 [protein] => 43 [saturated_fat] => 3.5 [sugars] => 20 [fibre] => 9 [salt] => 1.375 [sodium] => 0.55 [fruit_veg_or_nuts_pct] => 0.00 [solid_or_liquid] => solid [serving_size] => [nutriscore_score] => [nutriscore_grade] => ) )