My recipe for easy and healthy Cajun chicken is deceptively simple. With a simple blend of spices to create the perfect level of heat, this dish will undoubtedly reappear on your meal planner week after week.

If your family enjoy a little heat in their diet, this will be perfect. However, you could tone down the heat a little by using less of the rub on certain chicken breasts or serve with a cooling salad and some sour cream, perhaps, though the latter will ramp up the syn value of the dish.

salt
Salt

What is Kosher salt?

One of the key ingredients in this recipe is kosher salt, but what is it, and why should you use it?

Kosher salt is a pure salt with a coarse texture. Many people make the mistake of assuming that this type of salt is for use by Jews. However, while it can be a kosher product, the reason behind its name is that the size of the grains makes it perfect for the koshering process of meat (essentially removing the moisture, i.e. the blood, from the meat).

Choosing to use kosher salt over a regular table salt means that it will give a purer taste to the meal. Rather than making a dish overly salty, requiring bucketloads of water after your meal, the flavour is enhanced by this less intense salt.

Enjoying this recipe when losing weight

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

This Slimming World cajun chicken recipe is low in calories and perfect as part of any meal whether you enjoy it with salad, rice, homemade chips or even pasta it is sure to become a firm family favourite before long.

raw chicken breasts on a white plate
Raw chicken breasts

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If you like dips then be sure to check out my dip directory full of all my tasty dip recipes perfect for any BBQ or party! The selection includes a vegan red pepper dip, spicy lentil dip, coleslaw, tangy chilli salsa and red pepper houmous.

You might also like to check my BBQ guide and see if there are any new BBQ foods you might not have considered before like falafel burgers, pork burgers, and sticky chicken. I also have a guide to healthy meat choices if that helps too.

If you go to a Slimming World group and need ideas for foods for a taster session or perhaps you are organising a healthy party then this article has lots of good ideas you may find helpful!

A few other recipes I think you will love are:

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Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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cajun chicken

Easy and healthy Cajun Chicken

  • Author: Jen Mellor
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 Portions 1x
  • Category: Main meal
  • Method: Easy
  • Cuisine: American
  • Diet: Low Calorie

Description

An easy and healthy cajun chicken recipe all the family can enjoy whether you serve it with rice, chips or salad it is sure to become a firm family favourite.


Ingredients

Scale

low-calorie cooking spray

4 chicken breasts

0.5 tsp Ground black pepper

0.5 tsp cayenne pepper

0.5 tsp Dried thyme

0.5 tsp Dried oregano

0.5 tsp Kosher salt

0.5 tsp Onion powder/granules

1 tsp smoked paprika

1 tsp garlic powder/granules


Instructions

Preheat oven to 200°c Fan 180°c Gas 6.

Mix together all the dry spices.

Sprinkle the spices over the chicken breasts, both sides, and spray well with low-calorie cooking spray.

Cook on a non-stick baking sheet or on baking paper for 25-30 minutes depending on the size of your chicken breasts.



Notes

Alternatively you can cook this on a griddle for a more attractive griddled look.

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