Herb-Crusted Cajun Chicken with Spicy Creole Rice

Ingredients:

• For the Herb-Crusted Chicken:

  • 4 boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tbsp Cajun seasoning
  • 1 tbsp fresh thyme, chopped
  • 1 tbsp fresh oregano, chopped
  • 1 tbsp fresh basil, chopped
  • 1 tsp garlic powder
  • Salt and pepper to taste

• For the Spicy Creole Rice:

  • 1 cup long-grain white rice
  • 2 cups chicken broth
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 1 green bell pepper, diced
  • 2 cloves garlic, minced
  • 1 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • 1 can (14 oz) diced tomatoes, drained
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste

Cooking Instructions

1. Prepare the Herb-Crusted Chicken:

   • Preheat the oven to 375°F (190°C).
   • In a small bowl, combine the Cajun seasoning, thyme, oregano, basil, garlic powder, salt, and pepper.
   • Rub the chicken breasts with olive oil, then coat evenly with the herb mixture.
   • Place the chicken on a baking sheet and bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).

2. Cook the Spicy Creole Rice:

   • In a medium saucepan, heat olive oil over medium heat. Add the onion and bell pepper, sautéing until softened, about 5 minutes.
   • Stir in the garlic, smoked paprika, and cayenne pepper, cooking for another minute.
   • Add the rice and stir to coat with the spices and vegetables.
   • Pour in the chicken broth and diced tomatoes, bringing the mixture to a boil.
   • Reduce heat to low, cover, and simmer for 18-20 minutes, until the rice is tender and liquid is absorbed.
   • Stir in the fresh parsley and season with salt and pepper to taste.

3. Serve:

   • Slice the herb-crusted chicken and serve over a bed of spicy Creole rice. Garnish with additional parsley if desired.

Nutritional Information

Calories: 550 kcal | Carbohydrates: 48g | Protein: 38g | Fat: 22g | Saturated Fat: 4g | Cholesterol: 95mg | Sodium: 780mg | Potassium: 750mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1200IU | Vitamin C: 45mg | Calcium: 60mg | Iron: 3mg

_{Note: The nutritional information is estimated based on ingredient availability and portion sizes. For exact values, please consult a nutritionist.}