Cajun Chicken & Veggies

  • Time: 35 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Red bell pepper - 1 medium (140 grams)(can be any color)
  • Zucchini - 1 medium (200 grams)
  • Chicken breast, skinless, uncooked - 240 grams or 8.5 oz
  • Olive oil - 1 tbsp (14 grams)
  • Cajun seasoning - 1 1/2 tbsp (buy pre-made or make your own!)
  • Non-stick oil spray

INGREDIENTS FOR HOMEMADE CAJUN SEASONING:

  • Garlic poweder - 1 tsp
  • Paprika - 1 tsp
  • Oregano, dried leaves - 1/2 tsp
  • Thyme, dried leaves - 1/2 tsp
  • Sea salt - 1/2 tsp
  • Black pepper - 1/4 tsp
  • Onion powder - 1/4 tsp
  • Cayenne pepper - 1/4 tsp (this is where the heat comes from so you can play with it according to your personal preference. Tip: avoid it if you don't want it to be even a bit spicy)

INSTRUCTIONS:

  1. Pre-heat the oven to 400°F or 200°C.
  2. Mix the spices in a small bowl if making homemade cajun seasoning.
  3. Cut the chicken into small cubes and add it to a bowl together with the olive oil and cajun seasoning. Coat the chicken evenly with the seasoning.
  4. Chop the red bell pepper and zucchini. Add it to the bowl with the chicken and mix gently.
  5. Spray a baking sheet with non-stick oil spray and add the chicken and veggies. Spread out evenly and bake for 20-22 minutes or until the chicken is fully cooked (no pink). Once done, let it cool down for a coulpe of minutes and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 4 days.

NUTRITION FACTS per serving:

  • Calories 165
  • Protein 19 grams
  • Carbs 7 grams
  • Fat 7 grams
  • Fiber 2 grams
  • Sugar 4 grams
  • Iron 10% DV
  • Calcium 3% DV
  • Sodium 19% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: This delicious recipe is high in protein but low in calories, so make sure to compensate it with other healthy higher calorie foods on the day you eat this one so that you can maintain balanced energy levels.

Tags: dairy-free, soy-free, gluten-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.