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- 2 large chicken breasts, diced into bite-sized pieces - 1 cup long grain rice, rinsed - 2 cups chicken broth (low sodium recommended) - 1 red bell pepper, diced - 1 green bell pepper, diced - 1 medium onion, diced - 3 cloves garlic, minced - 2 teaspoons Cajun seasoning (adjust to taste) - 1 teaspoon smoked paprika - 1 teaspoon onion powder - Salt and pepper to taste - 2 tablespoons olive oil - 1 cup frozen corn (no need to thaw) - 1 cup black beans, rinsed and drained - Fresh parsley, chopped (for garnish) You can swap chicken for turkey or tofu. These options give similar taste and texture. If you want less salt, use low-sodium broth. For a spicy kick, add more Cajun seasoning or hot sauce. Frozen corn is easy to use, but fresh corn adds a sweet crunch. Black beans can be swapped for kidney beans or chickpeas if you prefer. Fresh herbs are great for flavor, but dried herbs can work too. Just use less, as dried herbs are more concentrated. - Calories: 450 - Protein: 35g - Carbohydrates: 55g - Dietary Fiber: 10g - Fat: 10g - Sodium: 600mg This meal packs protein and fiber. It keeps you full and satisfied. The colorful veggies add vitamins and minerals to your dish. Each serving is a balanced meal that's perfect for your meal prep needs. {{ingredient_image_2}} To start, you need to marinate the chicken. In a medium bowl, combine the diced chicken breast with olive oil, Cajun seasoning, smoked paprika, onion powder, salt, and pepper. Mix everything well, so each piece is coated. Cover the bowl and let the chicken sit in the fridge for at least 30 minutes. This step helps build great flavor in your dish. Next, heat a large skillet over medium heat. Once it's hot, add the marinated chicken in a single layer. Cook for about 5-7 minutes. Stir occasionally until the chicken turns golden brown and reaches an internal temperature of 165°F (75°C). Once done, remove the chicken from the skillet and set it aside on a plate. Now, use the same skillet for the vegetables. Add diced onion, red bell pepper, and green bell pepper. Sauté these for about 5 minutes, stirring now and then until they soften. After that, add the minced garlic and sauté for another minute until you smell its rich aroma. Next, add the rinsed rice into the skillet. Stir it well with the vegetables. Then, pour in the chicken broth. Turn the heat up to high and bring it all to a rolling boil. Once it boils, lower the heat to a simmer. Cover the skillet and let it cook for 15-20 minutes until the rice is tender and all the liquid is absorbed. When the rice is ready, take the skillet off the heat. Fluff the rice gently with a fork. Stir in the cooked chicken, frozen corn, and black beans. Put the skillet back on low heat for about 5 minutes. Stir occasionally to ensure everything heats through and blends well. Transfer the Cajun chicken and rice mixture into meal prep containers. Divide it evenly among the containers. To add a nice touch, sprinkle fresh chopped parsley on top. This not only adds flavor but also makes your meal look inviting. Meal prep saves time and makes cooking easy. Here are some tips: - Plan Ahead: Choose a day to prep your meals. - Use Quality Containers: Invest in sturdy containers. Glass works well for reheating. - Portion Control: Divide meals into single servings. This helps with portion sizes. - Label Everything: Write the date and contents on each container. Boost the taste of your dish with these simple tricks: - Marinate Chicken: Let the chicken sit in the marinade longer. This builds flavor. - Use Fresh Herbs: Add fresh parsley right before serving. It adds brightness. - Adjust Seasoning: Taste as you cook. Add more Cajun seasoning if needed. - Sauté Vegetables: Cook veggies until they are soft. This brings out their natural sweetness. Keep your meals fresh and safe to eat with these tips: - Cool Before Storing: Let the dish cool down before sealing containers. - Store in the Fridge: Keep meals in the fridge if you plan to eat them within 4 days. - Freeze Extra Portions: If not eating soon, freeze meals for later. - Reheat Fully: Ensure meals reach 165°F (75°C) when reheating. This ensures safety. Pro Tips Marination Matters: Allowing the chicken to marinate for at least 30 minutes helps to infuse the Cajun flavors deeply into the meat, enhancing the overall taste. Perfect Rice Texture: Rinsing the rice before cooking removes excess starch, preventing it from becoming gummy and ensuring each grain remains fluffy. Vegetable Variations: Feel free to mix in other vegetables like zucchini or spinach for added nutrition and color. Just adjust cooking times as needed. Meal Prep Storage: Use glass containers for meal prep to keep the dish fresh longer and make reheating easier. Avoid plastic containers to reduce chemical exposure. {{image_4}} You can easily make this dish vegetarian or vegan. Instead of chicken, use firm tofu or tempeh. Both options soak up flavors well. Marinate the tofu or tempeh the same way as the chicken. Cook it until golden brown. Add the same veggies and spices. This gives you a hearty meal full of flavor. If you prefer other proteins, consider shrimp or sausage. Shrimp cooks quickly and adds a nice taste to the dish. If using sausage, choose turkey or plant-based sausage for a lighter option. Slice the sausage and cook it before adding the veggies. Both options keep the dish exciting and tasty. While long grain rice is great, you can try other grains too. Quinoa is a healthy choice with a nutty flavor. Brown rice adds more fiber and a chewy texture. For a gluten-free option, use cauliflower rice. Simply sauté it for a few minutes before adding the other ingredients. Each grain adds its unique touch to your meal prep. When storing Cajun chicken and rice, use airtight containers. Glass containers are a great choice. They are durable and safe for reheating. If you prefer plastic, choose BPA-free options. Look for containers that are sectioned to keep the chicken separate from the rice. This helps keep each part fresh and tasty. Use smaller containers for single servings. This makes it easy to grab and go. To freeze Cajun chicken and rice, let it cool first. Place it in freezer-safe bags. Remove as much air as possible. This prevents freezer burn. Label the bags with the date and contents. You can freeze it for up to three months. When ready to eat, thaw it in the fridge overnight. Reheat it on the stove or in the microwave until it’s hot. Cajun chicken and rice can last in the fridge for 4 to 5 days. Store it in airtight containers to keep it fresh. Check for any off smells or changes in texture before eating. If it looks or smells bad, it’s best to throw it out. Proper storage helps you enjoy this meal safely. You can reheat Cajun chicken and rice in a few ways. The best method is to use the microwave. Place your meal in a microwave-safe bowl. Cover it with a damp paper towel to keep it moist. Heat for 1-2 minutes or until warm. Stir halfway through heating for even warmth. You can also reheat it on a stove. Just add a splash of chicken broth to the pan. Heat over low until warm, stirring often. This helps keep the rice from drying out. Yes, you can use brown rice. Brown rice adds more fiber and nutrients. However, it takes longer to cook. You will need to adjust the cooking time. Usually, brown rice needs about 40-45 minutes to cook. Make sure to use more broth for better flavor. Follow the package instructions for best results. You can add many other vegetables to this dish. Some great options include: - Zucchini, diced - Carrots, diced - Spinach, chopped - Mushrooms, sliced - Peas, frozen or fresh These veggies add color and nutrition. They also help you customize the dish to your taste. To add more heat, you have several options: - Increase the Cajun seasoning. - Add cayenne pepper or crushed red pepper flakes. - Mix in diced jalapeños or serrano peppers. Start with a small amount, then taste and adjust. This way, you control the spice level to your liking. Yes, Cajun chicken and rice is a healthy option for meal prep. It has lean protein from chicken and fiber from beans and veggies. You can control the amount of oil and seasoning. Using low-sodium chicken broth helps keep it heart-friendly. This meal is balanced and filling, making it great for busy days. This blog post has guided you through creating a tasty Cajun Chicken & Rice. We covered the key ingredients, step-by-step cooking instructions, and smart tips for meal prep. You’ve learned how to store leftovers and make variations to suit your taste. Remember, cooking is all about exploring flavors. Use these tips to enjoy meals that are both delicious and healthy. Embrace your creativity in the kitchen, and don’t hesitate to try new things. Happy cooking!

Cajun Chicken & Rice Meal Prep

A flavorful and hearty meal prep dish featuring marinated chicken, rice, and colorful vegetables.
Print Recipe Pin Recipe
Course Main Course
Cuisine Cajun
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 large chicken breasts, diced into bite-sized pieces
  • 1 cup long grain rice, rinsed
  • 2 cups chicken broth (low sodium recommended)
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 teaspoons Cajun seasoning (adjust to taste)
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • to taste salt and pepper
  • 2 tablespoons olive oil
  • 1 cup frozen corn (no need to thaw)
  • 1 cup black beans, rinsed and drained
  • to taste fresh parsley, chopped (for garnish)

Instructions
 

  • In a medium bowl, combine the diced chicken breast, olive oil, Cajun seasoning, smoked paprika, onion powder, salt, and pepper. Toss until all pieces are evenly coated. Cover and let it marinate in the refrigerator for at least 30 minutes.
  • Heat a large skillet over medium heat. Once hot, add the marinated chicken to the skillet in a single layer. Cook for approximately 5-7 minutes, stirring occasionally, until the chicken is golden brown and reaches an internal temperature of 165°F (75°C). Remove the chicken from the skillet and set it aside on a plate.
  • In the same skillet, add the diced onion, red bell pepper, and green bell pepper. Sauté for about 5 minutes over medium heat, stirring occasionally, until the vegetables are softened. Add the minced garlic and sauté for an additional minute until fragrant.
  • Add the rinsed rice to the skillet, stirring to combine it with the sautéed vegetables. Pour in the chicken broth and increase the heat to high, bringing the mixture to a rolling boil. Once boiling, lower the heat to a simmer, cover with a lid, and let it cook for 15-20 minutes, or until the rice is tender and the liquid has been fully absorbed.
  • After the rice is finished cooking, remove the skillet from the heat. Fluff the rice gently with a fork and stir in the cooked chicken, frozen corn, and black beans. Return the skillet to low heat for about 5 minutes, stirring occasionally, ensuring everything is heated through and well incorporated.
  • Transfer the Cajun chicken and rice mixture into meal prep containers, dividing evenly. Garnish each serving with a sprinkle of fresh chopped parsley.

Notes

To enhance the visual appeal, consider layering the chicken and rice mixture with a scoop of fresh avocado or a sprig of cilantro on top before sealing your meal prep containers.
Keyword Cajun, chicken, healthy, meal prep, rice