Cajun Spiced Oven Baked Chicken
Low cost, healthy, lean and quickly prepared for a mid-week dinner or lunch option.
Cajun Spiced Baked Chicken
- ½ tsp caraway seeds
- ½ tsp cumin seeds
- 1 tsp paprika
- 1 tsp cayenne pepper
- ½ tsp freshly ground pepper
- ½ tsp dried oregano or dried thyme
- Low fat cooking oil spray
- 2 boneless about 150g each, skinless chicken breasts
- Lemon juice
Bulgur Wheat Tomato and Cucumber Salad
- 100 g bulgar wheat
- 300 ml hot vegetable stock
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice and a little extra for garnish.
- 1 clove garlic crushed
- 1 tbsp mint dried is fine
- 1 tbsp chopped fresh parsley
- 1 finely chopped tomato
- A thumb sized piece of cucumber finely chopped
- Salt and pepper to season
- Lemon wedges for decoration optional
For the Cajun Spiced Baked Chicken
Pre-heat oven to 220C (fan) with a baking tray inside.
Cut 2 pieces of aluminium foil, big enough to fold over and wrap around each chicken breast.
Lightly spray one side of each piece of aluminium foil with the low fat cooking spray.
Grind all of the spices in a pestle and mortar or a spice grinder until a fine powder is formed.
Lightly spray each chicken breast with the low fat cooking spray, then sprinkle a little lemon juice over.
Coat each chicken breast equally in the ground spices.
Wrap each chicken breast in their individual piece of aluminium foil to make parcels.
Place the chicken breast parcel in the oven onto the pre-heated baking tray and bake for 25 minutes or until cooked and the juices run clear.
For the Bulgur Wheat Tomato and Cucumber Salad
Place the bulgur wheat in a saucepan, pour over the hot vegetable stock and simmer, covered until all the stock is absorbed and the grains are soft. Drain any excess stock.
Mix the olive oil, lemon juice and crushed garlic together to make a dressing.
Mix the dressing into the cooked bulgur wheat along with the mint, parsley, chopped tomato and chopped cucumber and then season to taste.
Divide and spread the warm salad equally between 2 serving plates.
Slice the cooked chicken breast and place on top of the warm salad. Sprinkle over a little lemon juice and garnish the plates with a few lemon wedges.
The salad is best served warm.
The Nutrition Label calculation includes a portion of the salad too.
The dip showing in the picture is a simple no fat yogurt mixed with some fresh mint leaves and a dash of olive oil.
Calories: 582kcal | Carbohydrates: 41.7g | Protein: 36.1g | Fat: 31.3g | Saturated Fat: 7.7g | Cholesterol: 112.5mg | Sodium: 136.4mg | Fiber: 2.3g | Sugar: 2.1g | Vitamin A: 1950IU | Vitamin C: 24.8mg | Calcium: 80mg | Iron: 4.7mg