Heart-Healthy Cajun Chicken

Elevate mealtime with this flavorful and nutritious Heart-Healthy Cajun Chicken recipe, a perfect choice for those seeking a zest-filled, low-sodium dinner without compromising on taste. Featuring tender boneless, skinless chicken breasts coated in a bold Cajun spice blend infused with garlic, paprika, and fragrant herbs like thyme and oregano, this dish is seared to perfection in heart-friendly olive oil. A quick, tangy pan sauce made with lemon juice and low-sodium chicken broth adds a burst of freshness while keeping it light. Ready in just 35 minutes, this easy skillet recipe is packed with protein, rich in flavor, and ideal for pairing with whole grains or steamed vegetables for a wholesome, balanced meal. Perfect for weeknight dinners or meal prep, it’s a satisfying, guilt-free way to enjoy Southern-inspired cuisine!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons Cajun seasoning
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 0.5 cup low-sodium chicken broth
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by patting the chicken breasts dry with paper towels.

Step 2

In a small bowl, mix the Cajun seasoning, garlic powder, paprika, dried thyme, dried oregano, and black pepper.

Step 3

Sprinkle the seasoning mix evenly over both sides of the chicken breasts, ensuring they are well-coated.

Step 4

Heat the olive oil in a large skillet over medium heat.

Step 5

Add the seasoned chicken breasts to the skillet and sear for about 5-6 minutes on each side, or until the chicken is browned and cooked through to an internal temperature of 165°F (75°C).

Step 6

Remove the chicken from the skillet and set aside on a plate.

Step 7

In the same skillet, add the low-sodium chicken broth and lemon juice, stirring to deglaze the pan and incorporate any browned bits.

Step 8

Allow the broth mixture to simmer for about 2-3 minutes until slightly reduced.

Step 9

Return the chicken to the skillet, spooning the sauce over each piece.

Step 10

Cover the skillet with a lid and let it simmer for an additional 2 minutes to infuse the flavors.

Step 11

Garnish with fresh parsley before serving.

Step 12

Serve the Heart-Healthy Cajun Chicken warm, pairing it with your choice of whole grains or steamed vegetables for a balanced meal.

Nutrition Facts

Serving size	904.9 grams (904.9g)

Amount per serving	% Daily Value*
Calories	1471

Total Fat 53.90g	69%
Saturated Fat 11.40g	57%
Polyunsaturated Fat 2.70g
Cholesterol 592mg	197%
Sodium 4528mg	197%
Total Carbohydrate 14.30g	5%
Dietary Fiber 5.20g	19%
Total Sugars 1.60g
Protein 218.10g	436%

Vitamin D 7IU	35%
Calcium 114mg	9%
Iron 8mg	45%
Potassium 1978mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.3%

Protein: 61.7%

Carbs: 4.0%