Cajun Chicken with Sweet Potato Wedges and Chive Dip Recipe

March 20, 2013 by

Cajun Chicken with sweet potato wedges and chive dipI’ve been away from the blog for sooooooooooo long because Tim spilt soft drink on my laptop and it had to be replaced. Luckily we have accidental damage insurance and that covered the cost, but I had to wait for over 3 weeks to get a new computer.

Lately we’ve been cooking a lot of recipes from the Hairy Dieters cookbook, which has the most amazing low calorie recipes. I’ll be posting more during the coming weeks and am really looking forward to trying their Korma Curry recipe. This recipe has 284 calories per serve, but that will likely vary depending on the size of your chicken breast, use of oil, etc. Regardless, it’s still well under 400 calories (which is what Tim and I like to stick to per meal).

You can make your own spice mix or use store bought. If you make your own, just keep it in a little jar or bag for the next time you make this dish, or any other that calls for cajun spices.

Serves 2

  • 2 small skinless chicken breasts
  • 1/2 teaspoon oil
  • 1 medium sweet potato (about 240g)
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon flaked sea salt
  • Freshly ground black pepper
  • 50g low fat natural yoghurt (you could use a low fat sour cream instead)
  • 1 tablespoon finely chopped chives

Cajun Spice Mix

  • 2 1/2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon coarsely ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon flaked sea salt

Salad (optional)

  • Handful rocket leaves
  • Handful baby spinach leaves
  • Half an avocado, sliced
  • Half lebanese cucumber, sliced into half moons

Preheat the oven to 200 degrees celcius or 220 with the fan.

Cut the sweet potato into wedges and toss in a bowl with the oil, sea salt, paprika and lots of freshly ground black pepper. Spread out onto a non-stick baking tray and bake in the oven for 20-25 minutes or until golden and tender, turning halfway through.

Combine all the spices for the spice mix and store the rest in an airtight jar. Place the chicken breasts between two sheets of plastic wrap (cling film) and beat with a rolling pin or meat mallet until the chicken is about 1.5cm thick and even all over. (So you’ll obviously need to beat it harder at the fat end, but go easy on the thin end.)

Heat a grill/griddle pan over medium-high heat and baste with a little oil if it is not non-stick. Sprinkle 1 teaspoon of the spice mixture over each chicken breast (both sides) and give it a little rub to seal in the spices. Cook the chicken for 2 minutes on each side, then turn again and cook for 1 more minute on each side until the chicken is cooked and is no longer pink. Put the chicken on a plate, cover with aluminium foil and a tea towel and rest for 4 minutes.

Mix the natural yoghurt and chives together and place in a small bowl on each plate. Slice the chicken into thick pieces and serve with the wedges and a side salad.

 

 

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