Main DishesAugust 01, 2014
Calories
171
Sodium
69mg
2% DV
Fat
10g
15% DV
Protein
3g
6% DV
Carbs
17g
5% DV
Fiber
3g
12% DV
Cajun Spiced Chicken with Sauteed Mustard Greens
23
Add a little Cajun spice to your life with this mouth watering chicken paired with healthy mustard greens.
4
3 tablespoons olive oil, divided
4 (4-ounce) chicken breasts, skinless and boneless, all fat removed
2 teaspoons Cajun seasoning
2 garlic cloves, minced (1 teaspoon minced garlic or ΒΌ teaspoon garlic powder)
1 shallot, chopped
1 medium red bell pepper, seeds and membranes removed, chopped
1 bunch mustard greens (about 10 cups chopped), stems discarded and leaves chopped
1 (15-ounce) can navy or cannellini beans, rinsed and drained
Sea salt or kosher salt, to taste
Fresh ground black pepper, to taste
4 (4-ounce) chicken breasts, skinless and boneless, all fat removed
2 teaspoons Cajun seasoning
2 garlic cloves, minced (1 teaspoon minced garlic or ΒΌ teaspoon garlic powder)
1 shallot, chopped
1 medium red bell pepper, seeds and membranes removed, chopped
1 bunch mustard greens (about 10 cups chopped), stems discarded and leaves chopped
1 (15-ounce) can navy or cannellini beans, rinsed and drained
Sea salt or kosher salt, to taste
Fresh ground black pepper, to taste
Heat 1 tablespoon olive oil in a large skillet over medium heat. Pound the chicken with meat mallet, if needed; season with Cajun seasoning and salt. Cook chicken 7 to 8 minutes on each side, or until...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
171
Sodium
69mg
2% DV
Fat
10g
15% DV
Protein
3g
6% DV
Carbs
17g
5% DV
Fiber
3g
12% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g7%
Polysaturated Fat1g8%
Monosaturated Fat7g46%
Cholesterol0.38mg0%
Sodium69mg2%
Potassium152mg4%
Protein3g6%
% DAILY VALUE*
Total Carbohydrate
Fiber3g12%
Sugar3g6%
Vitamin A196IU3%
Vitamin B60.31000000000000005mg15%
Vitamin C0.8999999999999999mg1%
Calcium22mg2%
Iron2mg11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.