30 Minute Healthy Cajun Chicken and Rice


1/2 cup wild rice

3/4 cup basmati rice

2 1/2 cups water or low-sodium chicken broth

(or 2 cups of quick cooking brown rice, prepared according to package directions)


Cajun Chicken and Peppers

1 pound boneless skinless chicken breast, cut into bite size pieces

2 tablespoons olive oil

1 tablespoon Cajun or creole seasoning

1/2 tablespoon brown sugar

1 teaspoon sweet paprika

1/4 teaspoon cayenne (optional)

1/2 teaspoon dried thyme

2 tablespoons Worcestershire sauce

1 large red pepper, chopped

1 large orange pepper, chopped

1/2 a medium onion, chopped

2 cloves garlic, minced or grated

1 (14 ounce) can diced tomatoes

2 tablespoon fresh parsley, chopped, plus more for garnish (optional)



To start the rice, prepare according to the directions on the package – very important!  Note that rice can cook differently for everyone.

Meanwhile heat a large skillet on medium high heat and add one tablespoon olive oil. In a small bowl combine the Cajun/creole seasoning, brown sugar, cayenne pepper, sweet paprika and dried thyme.

Add the chicken and the spice mixture to the skillet and give it a good toss. Then spread the chicken in an even layer and allow it to cook, without stirring for 2-4 minutes. Then stir the chicken and add the Worcestershire sauce, continue cooking another 5 minutes or until the chicken is browned all over and cooked through. Remove the chicken from the skillet and set aside.

Add the remaining tablespoon of olive oil to the skillet. Add the red pepper, orange pepper, onion and garlic. Stir fry the veggies for about 5-10 minutes or until the onions are soft. Add the chicken back to the skillet and toss well. Now stir in the diced tomatoes and simmer until almost all the liquid has evaporated. Remove from the heat and add the chicken mixture to the rice. Toss well and serve! Garnish with chopped parsley if desired. – Enjoy!