Low Fat Cajun Chicken

4 servings Prep: 15 m Cook: 30 m Total: 45 m Beginner
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With an ever increasing interest in the reduction of excess fat in our daily diets, the Cajuns are no exception. This recipe features chicken breast cooked with onion, bell pepper, and celery in a flavorful Good Seasons dressing mixture—originally designed for a Hitachi rice cooker but easily adapted for stovetop. Modified to reduce fat content while keeping all that Cajun flavor.

Ingredients

4 servings
  • 4 - 6 chicken breast skinned and seasoned to taste
  • 1/2 cup onion chopped fine
  • 1/2 cup bell pepper chopped fine
  • 1/4 cup celery chopped fine
  • 1 package Good Season Salad Dressing mix (look for the package you mix with water)
  • 1 tbsp vinegar
  • splash of Kitchen Bouquet
  • seasonings to taste

Step-by-Step Instructions

  1. Spray bottom of Hitachi rice cooker with non-stick cooking spray. Put seasoned chicken in pot. Slice onion and bell pepper over chicken. In a separate bowl put a packet of Good Season Dressing Mix and mix according to package directions omitting the oil and adding the additional cup of water, vinegar, and Kitchen Bouquet.
  2. Pour over chicken and set the cooker to cook. When cooker goes off, chicken is cooked. Serve over rice.

Common Problems and Solutions

Q: Can I make this without a rice cooker?

A: Yes! See Linda's stovetop version in the notes: sear the chicken in a small amount of oil, sauté the veggies, add the gravy mixture, then simmer the chicken for about 30 minutes until cooked through.

Q: Can I use chicken thighs instead of breasts?

A: Absolutely. Thighs will add more flavor and stay moist, though they'll increase the fat content slightly. Adjust cooking time as needed—thighs may take 5-10 minutes longer.

Tips and Techniques

The Kitchen Bouquet adds color and depth to the gravy. If you don’t have it, you can skip it, but the sauce will be lighter in color. Make sure your chicken is at room temperature before cooking for more even results.

Ingredient Substitutions

  • Good Season Salad Dressing mix: Italian dressing mix or make your own with garlic powder, onion powder, dried herbs, and a pinch of sugar
  • Kitchen Bouquet: Gravy Master, soy sauce, or Worcestershire sauce
  • chicken breast: chicken thighs or tenders

Equipment Needed

  • Hitachi rice cooker (or similar rice cooker with a cook setting)
  • Mixing bowl
  • Non-stick cooking spray