Cajun chicken and zucchini skillet
15 min · 42 g protein · 300 cals / serving
Bite-size chicken tossed in smoky Cajun spice and seared hard, then zucchini and red pepper cooked fast in the same pan and everything pulled together with garlic, a splash of broth and lemon. Fifteen minutes, one skillet, four servings that reheat well.
Ingredients
- 1 1/2 lb chicken breast, cut in 2.5 cm (1-inch) pieces, or bought diced
- 4 tsp cajun or creole seasoning, mild, divided
- 1 1/2 tbsp olive oil, divided
- 3 medium zucchini, cut in half-moons
- 1 small red bell pepper, sliced
- 2 cloves garlic, minced, or 1/2 tsp garlic powder
- 1/4 cup chicken broth
- 1 tbsp lemon juice
- 1 tbsp fresh parsley, chopped, or sliced green onion
Steps
- Toss the chicken with 1 tablespoon of the Cajun seasoning.
- Heat 1 tablespoon of the oil in your largest skillet over high heat. Spread the chicken out in one layer and leave it 2 minutes to brown, then stir and cook 3–4 minutes more, until 165°F inside. While the chicken browns, slice the zucchini and pepper. Tip the chicken onto a plate.
- Add the rest of the oil, the zucchini, red pepper and the last teaspoon of seasoning to the pan and cook over high heat for 3–4 minutes, stirring now and then, until browned at the edges but still with some bite.
- Add the garlic for 30 seconds, then return the chicken and its juices with the broth and lemon juice. Toss for 1 minute until glossy, scatter with parsley and serve. It keeps 3 days in the fridge; reheat in a pan or the microwave.
Good to know
Can I make my own Cajun seasoning?
Mix 2 teaspoons paprika, 1 teaspoon each garlic powder and dried oregano, 1/2 teaspoon each onion powder, dried thyme and black pepper, a pinch of cayenne and 1 teaspoon salt. Bought blends vary a lot in salt and heat, so taste yours first.
Can I use chicken thighs?
Yes, at about 66 instead of 80; diced thighs stay juicier for the next few days and take a minute longer.
Alternative
Per
- Calories
- 107
- Protein
- (58%)
- 15 g
- Fat
- (32%)
- 4 g
- Carbohydrates
- (10%)
- 3 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 166 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1198 kcal goes into the pot and 1418 g of ingredients comes out as about 1118 g of food: 107 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.