Cajun spiced oven baked chicken is a low cost, lean and tasty quick healthy meal. With a delicious bulgur wheat, tomato and cucumber side salad this recipe makes for an excellent mid-week dinner or lunch option!
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Cajun Spiced Oven Baked Chicken

Low cost, healthy, lean and quickly prepared for a mid-week dinner or lunch option.
Course Dinner
Cuisine International
Keyword oven baked cajun chicken
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2
Calories 582kcal
Author Neil

Ingredients

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

Instructions

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.

Notes

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.

Nutrition

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