Weight Watchers Cajun Chicken and Rice Recipe. A healthy, one skillet meal with bell pepper, onion, cumin, chili powder, tomatoes, and olives.
This dish is low calorie, with 173 calories, 2 WW Freestyle Points and 6 Smart Points.
We have more Weight Watchers Chicken Recipes here
and more Weight Watchers Dinner Recipes here!
Tips and Tricks
Preparing Vegetables
Ensure the garlic, onion, and green pepper are finely chopped for even cooking. This helps in releasing their flavors effectively.
Cooking the Vegetables
When sautéing the vegetables, stir frequently to prevent them from sticking to the pan and to ensure they cook evenly. Cooking them until they are tender, but not browned, usually takes about 8 minutes.
Blooming the Spices
Adding the cumin, chili powder, and Cajun seasoning and cooking them for about a minute helps to bloom the spices, enhancing their flavors. Stir continuously to avoid burning the spices.
Toasting the Rice
Stirring the rice in the skillet until the grains are coated with the spices and oil helps toasting the rice, which adds a subtle nutty flavor to the dish.
Adding Liquids
When adding water and stewed tomatoes, make sure to bring the mixture to a boil before reducing the heat. This ensures the rice starts cooking properly and absorbs the flavors of the liquid.
Simmering
Simmer the rice covered, reducing the heat to low. Avoid lifting the lid frequently to ensure the steam stays trapped, which is essential for cooking the rice evenly.
Final Steps
After the initial simmering, add the cooked chicken and olives. Stir them into the rice mixture, cover, and cook for an additional 5 minutes or until the chicken is heated through and the rice is tender.
Serving Suggestions
Serve this dish as a flavorful main course. It pairs well with a side salad, cornbread, or steamed vegetables. Garnish with fresh parsley or cilantro for added freshness.
Storing Leftovers
Store any leftovers in an airtight container in the refrigerator for up to three days. Reheat gently in the microwave or on the stovetop, adding a splash of water or broth if needed to prevent the rice from drying out.
Customizing the Recipe
Feel free to customize the recipe by adding other ingredients such as black beans, corn, or diced tomatoes. You can also adjust the level of Cajun seasoning to suit your taste preference for spiciness.
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Fun but practical! The measurements are at 4 ounces, 7 ounces, and 10 ounces.
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Weight Watchers Cajun Chicken and Rice
Equipment
Ingredients
- 1 tsp olive oil
- 1 clove garlic minced
- ½ green bell pepper chopped
- 1 onion chopped
- ½ tsp ground cumin
- 1 tsp chili powder
- 2 tsp cajun seasoning
- ⅓ cup long grain brown rice
- ½ cup water
- 14½ oz canned stewed tomatoes
- 4 pimento stuffed olives halved
- 1 cup cooked chicken cubed
Instructions
- In a medium sized nonstick skillet, heat oil at medium/high heat.
- Put garlic, onion and green pepper in skillet, while stirring often, cook approx 8 minutes or until vegetables are tender.
- Add cumin, chili powder, and Cajun seasoning to the skillet. Stir and cook approx 1 minute.
- Put rice in the skillet, stir continuously until grains are coated, approx 1 minute.
- Put water and tomatoes in the skillet, and bring to a boil.
- Cover, reduce heat & simmer, for 15 minutes.
- Put chicken and olives in skillet, cover; cook covered approx 5 minutes or until chicken is hot and rice is done.
Notes
Nutrition
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What is the serving size? It doesn’t say anywhere on this website.
Hi Dee, one serving is 286 grams.