⏱ 55 min totalCajun Chicken Stew with Rice
Per 1 serving · 307 g · 19 ingredients
of a 2,000 cal day
- Protein38g33% of calories
- Carbs48g42% of calories
- Fat13g25% of calories
- ✓ Protein-dense
At a glance
One serving of Cajun Chicken Stew with Rice (307 g) has 463 calories, with 38 g of protein, 48 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (76% DV), Vitamin C (34% DV) and Vitamin E (21% DV). Keep an eye on cholesterol, which provides 35% of the daily value.
High in
20%+ of the daily value
- Protein76%
- Vitamin C34%
- Vitamin E21%
- Vitamin K31%
- Thiamine26%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Folate (B9)12%
- Vitamin B1213%
- Potassium19%
Watch
20%+ of the daily value
- Cholesterol35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
¹⁄₁₆ tsp Cayenne pepper
¼ tsp Paprika
¼ tsp, ground Thyme
⅛ tsp, ground Oregano
⅛ tsp Ground sage
⅛ tsp Black pepper- 🥄¼ dash Salt
½ tbsp Olive oil
5 oz Chicken breast
½ tbsp Arrowroot flour
¾ cloves, minced Garlic
⅛ medium Onion
⅛ cup, chopped Red bell pepper
⅛ cup chopped Celery
¾ tbsp Tomato paste
³⁄₁₆ cup Chicken stock
½ leaf Bay leaf
½ medium Scallions
Directions
- 1
Cook the brown rice according to package directions; fluff and keep warm.
- 2
In a small bowl, mix the cayenne, smoked paprika, thyme, oregano, sage, black pepper, and a pinch of salt to make the Cajun seasoning.
- 3
Heat half of the olive oil in a large nonstick skillet over medium-high heat. Add the chicken and sear, stirring occasionally, until lightly browned, about 3 minutes. Transfer to a plate.
- 4
Return the skillet to medium heat and add the remaining olive oil, garlic, onion, bell pepper, and celery. Cook, stirring, until the vegetables begin to soften and the onions turn translucent, about 3 minutes. Stir in the Cajun seasoning.
- 5
In a measuring cup, whisk the arrowroot into the cool chicken stock to make a smooth slurry. Stir the slurry and tomato paste into the skillet, then add the seared chicken and bay leaves. Bring to a gentle simmer, cover, and cook on low until the chicken is cooked through and the sauce is glossy and slightly thickened, 15–20 minutes.
- 6
Toss the cooked rice with the scallions and a few grinds of black pepper.
- 7
Remove and discard the bay leaves. Taste the stew and season with additional salt and pepper as needed. Let stand a minute to settle, then serve the stew over the rice.
Vitamins & minerals
Amounts for 1 serving (307 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 17 mg | 109% |
| Vitamin B6 | 2 mg | 121% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 3 mg | 59% |
| Choline | 143 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 59 mg | 6% |
| Iron | 3 mg | 34% |
| Potassium | 888 mg | 19% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 499 mg | 71% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 27% |
| Manganese | 2 mg | 85% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 666 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 3,452 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 10 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 463 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Cajun Chicken Stew with Rice?
One serving of Cajun Chicken Stew with Rice (1 serving) has 463 calories, which works out to 151 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Cajun Chicken Stew with Rice high in protein?
Yes. It has 38 g of protein per serving, and 33% of its calories come from protein (8.2 g of protein per 100 calories).
Is Cajun Chicken Stew with Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cajun Chicken Stew with Rice?
184 mg per serving.
How much sugar is in Cajun Chicken Stew with Rice?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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