HF- Cajun Chicken Stew

HF- Cajun Chicken Stew

Allergens - Wheat Difficulty - Medium
Serves2CourseDinnerCook40 minsTotal Time40 mins
  • 10 Ounce Cauliflower florets
  • 1 Unit Green Bell Pepper
  • 1/4 Ounce Parsley
  • 1 Tablespoon Flour (Contains Wheat)
  • 10 Ounce Chicken Breast Strips
  • 1 Unit Yellow Onion
  • 2.5 Ounce Celery
  • 1 Teaspoon Cajun Spice Blend
  • 2 Unit Veggie stock Concentrate
  • 14 Ounce Diced tomatoes
  1. • 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.
  2. • 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.
  3. • 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.
  4. • • 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.
  5. • 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.
  6. • 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°.

Typical values per serving

Energy165kJ / 690kcalsFat21gSaturated Fat3.5gCarbohydrates79gSugars20gProtein43gFibre9gSalt1.375g

Add to planner

Choose a date

Fri, 1st Mar
Sat, 2nd Mar
Yesterday
Today
Tomorrow
Wed, 6th Mar
Thu, 7th Mar

More dates

Choose a date

Confirmation

Date: (change) Course: Servings:

Saving

Success

This recipe has been successfully added to your food planner.

Close

Failure

It looks like there was a problem. Please try again.

Close