Roasted Chicken and Peppers
Cajun seasoning makes chicken and vegetables a delicious combination.
Recipe adapted from foodhero.org.
Seasoning and herbs flavor the chicken so you don’t need to add salt. Be sure to measure the Cajun seasoning carefully to keep your sodium intake down. If you need more heat, sprinkle with crushed red pepper. To get your DASH servings from all food groups, serve with brown rice, a side of fruit and a glass of cold milk.
• 1 pound boneless chicken breast
• 2 red or green bell peppers
• 3 cups small potatoes
• 2 tablespoons olive oil or vegetable oil
• 1 teaspoon Cajun seasoning
• 1 teaspoon dry Italian herbs
• Salt and black pepper
Preheat oven to 425 degrees.
Cut the chicken, peppers and potatoes into bite size chunks
Place the meat and vegetables into a large bowl. Sprinkle with oil, Cajun seasoning, Italian herbs, salt and black pepper. Toss to coat evenly.
Place the chicken and vegetables on a metal baking pan. Roast in a 425 degree oven for 35-45 minutes or until potatoes are soft and chicken is no longer pink in the middle. Toss a couple of times while roasting to ensure even cooking.
Refrigerate leftovers within 2 hours.
Per serving: 280 calories, 9 g total fat, 2 g saturated fat, 19 g carbohydrate, 31 g protein, 3 g fiber, 240 mg sodium, 805 mg potassium, 45 mg magnesium, 27 mg calcium