Tuesday, 22 January 2013

Cajun spiced chicken with potato wedges and chive dip


I do have times like most people where the thought of cooking yet another meal is very tedious. I had that feeling last night, but this was so easy to prepare and to cook that it didn't really feel like a chore when it came down to it. It's another recipe from the Hairy Dieters. I'm not on a diet, but if I can eat food that still tastes good and has less fat I'm happy to try the recipes. This requires quite a few spices which I luckily did have, but you can always buy ready prepared Cajun spices.  I always worry slightly when frying chicken that it's not going to be cooked through, so I would suggest maybe halving the breasts length ways to ensure all the pinkness is gone. 

Ingredients
serves 4
284 calories per serving
4 boneless, skinless chicken breasts
½ tsp, sunflower oil for greasing
lime wedges to serve

Cajun spice mix;
5 tsp ground cumin
4 tsp smoked paprika
2 tsp dried thyme
2 tsp dried oregano
2 tsp coarsely ground black pepper
1/2 tsp cayenne pepper
1 tsp flaked sea salt

Potato wedges;
3 medium potatoes
1 tsp sunflower oil
½ tsp paprika
½ tsp flaked sea salt
freshly ground black pepper

Chive dip;
100g low fat natural yogurt ( I use total 0% Greek yogurt)
2 tbsp finely chopped chives

Method
Preheat the oven to 220ºC. To make the Cajun spice mix, put the spices and salt in a jar and seal tightly with a screw top lid. Give the jar a really good shake. You can store this for several weeks.
Cut the potatoes into wedges and put them in a bowl. Add the oil and toss lightly to coat all the edges. Sprinkle with paprika and salt and lots of pepper, then scatter onto a baking sheet and cook for 20-25 mins until tender and lightly browned.
While the potatoes are cooking, place the chicken breasts between 2 sheets of clingfilm and beat with a rolling pin until the meat is about 1.5cm thick (or cut in half).
Brush a griddle pan or a frying pan with a little oil and place over a medium high heat until hot. Sprinkle 1 tsp of the spice mix over the chicken breast to dust it lightly.
Griddle or pan fry on both sides until the chicken is cooked through and there is no pink remaining. Leave to rest for 3-4 mins.
Mix the yogurt and chive together. Spoon into a pot and divide the wedges between the plate. Add the chicken breasts, serve with the lime wedges
and a large salad.

3 comments:

  1. ça a l'air très savoureux

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    Replies
    1. My French being as poor as it is, I had to translate this. Tasty yes.

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  2. Bonjour! Oui, ça a l'air très savoureux! My friend Pierre tells me about this website. I look nearly every day! Alain, il parle français bien! Au revoir!

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