・The spices are all easy to find at home. You can adjust the spiciness and herbs to your liking.
・The key to a moist finish is to cook it slowly over low heat. Resting time is also important.
・Paired with boiled broccoli or a salad, it becomes a highly satisfying dish for those on a diet.
Cajun Spiced Chicken Breast ~ Introducing an Easy and Never-Boring Low-Carb Recipe
Low-carb and protein-rich chicken breast is a strong ally for those on a diet or training. However, eating the same flavor every day can get boring. That"s why we recommend Cajun-style seasoning using spices. All the spices are easy to keep on hand, and the change in aroma significantly increases satisfaction. When we tried it, we found that removing the skin and grilling it slowly over low heat resulted in an amazingly moist finish. Honestly, the doneness and resting time greatly affect the outcome, so we recommend being careful with those steps.
Ingredients and Basic Cajun Spices
Ingredients (for 2 servings)
- Chicken breast 350g (skin removed)
- Salt 1/2 tsp
- Olive oil (for frying pan) appropriate amount
- Water 1 tbsp (for seasoning)
- Side dish: Boiled broccoli, lettuce, etc., as desired
Cajun Spices (mixed)
- Paprika 1 tbsp
- Cumin (powder) 1 tsp
- Oregano 1 tsp
- Coriander (powder) 1 tsp
- Thyme 1 tsp
- Sage 1 tsp
- Garlic powder 1 tsp
- If you like spicy, add cayenne pepper 1/4 to 1/2 tsp
It"s easier to use if you mix the spices first. If stored in a jar, it can be used up in a few weeks. Adjust to your liking by increasing paprika for sweetness or adding cayenne for spiciness, while checking the aroma.
How to Make (Key Steps)
- Mix the Cajun spices well in a bowl.
- Remove the skin from the chicken breast and sprinkle salt all over. Put the chicken, 1 tbsp Cajun spices (adjust to taste), and 1 tbsp water in a plastic bag, gently massage from outside the bag, and let it sit for about 15 minutes to marinate.
- Lightly coat a frying pan with olive oil and heat over low heat. Place the chicken breast in the pan, cover, and cook slowly over low heat for about 25-30 minutes (adjust time depending on thickness).
- Flip once and cook for another 5 minutes. It"s safe if the internal temperature is around 75°C (a thermometer makes it certain). Turn off the heat and let it rest for about 10 minutes to cook through to the center with residual heat and allow the juices to settle.
- Slice into easy-to-eat pieces and serve with boiled broccoli or lettuce.
Resting prevents juices from flowing out when cut, resulting in a moist finish. Overcooking will make it dry, so cooking slowly over low heat is the key.
Tips, Arrangements, and Nutrition Hints
Tips for a Moist Finish
- If it"s thick, lightly butterfly it with a knife to make it even, or slice the thick parts thinner before cooking.
- Cover the frying pan and cook slowly over low heat to make it crispy on the outside and moist on the inside.
- Measuring the internal temperature reduces failure. Around 75°C is a good guideline.
Variations
- If you like it spicy, add cayenne pepper or chili flakes.
- If you want a stronger herbal flavor, add a little rosemary or basil for a refreshing taste.
- You can enjoy the same seasoning even with an oven (160-170°C for 15-20 minutes + resting) or low-temperature cooking (slow cooker, sous vide).
Nutrition and Combinations
Chicken breast is low in fat and high in protein, making it an excellent protein source for muscle building and dieting. Adding green and yellow vegetables like broccoli or green beans supplements vitamins and dietary fiber, making for a satisfying meal. A small amount of whole grain bread or mixed grain rice is also suitable for energy replenishment.
Summary
Cajun-spiced chicken breast is a low-carb, high-protein dish that is easy to incorporate into your daily diet. The spices can be easily made by combining common household ingredients, and you can widely arrange it with different levels of spiciness and herbs. If you cook it slowly over low heat and follow the resting process, it will turn out moist, so please give it a try. Our (geefee team) impression was that even with simple ingredients, it was highly satisfying and also great for meal prep.
Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.