FitCajun Chicken and Quinoa Skillet
Bite-size Cajun-spiced chicken, quinoa, bell peppers, celery and tomatoes simmered together in one skillet. A jambalaya-inspired, one-pan meal-prep dinner.
This skillet borrows the holy trinity of Louisiana cooking, onion, celery and bell pepper, and the bold heat of Cajun seasoning. Instead of rice, quinoa simmers right in the pan with the chicken, tomatoes and broth, soaking up all the flavor while it cooks.
It is a complete one-pan dinner with protein, grains and vegetables, which means fewer dishes and simple portioning. Make your own Cajun blend from paprika, garlic powder, onion powder, thyme, oregano and cayenne, or use a store-bought low-sodium version.
The method
- Toss the chicken with 2 teaspoons of the Cajun seasoning.
- Heat 1 tablespoon oil in a large, deep skillet with a lid over medium-high heat. Add the chicken and sear for 4 to 5 minutes, turning once, until browned on the outside. Transfer to a plate; it will finish cooking later.
- Add the remaining oil, onion, celery and bell pepper to the skillet. Cook for 5 minutes until softened, scraping up any browned bits.
- Stir in the garlic and remaining Cajun seasoning and cook for 30 seconds. Add the quinoa and stir for 1 minute to toast it lightly.
- Pour in the tomatoes, broth and salt and bring to a boil. Nestle the chicken back into the pan.
- Cover, reduce the heat to low and simmer for 15 to 18 minutes, until the quinoa is tender, the liquid is absorbed and the chicken reaches 165°F.
- Remove from the heat, keep covered for 5 minutes, then fluff with a fork. Top with green onions and serve with hot sauce and lemon.
Coach notes
- Rinse quinoa thoroughly to remove its natural bitter coating.
- Add sliced cooked andouille-style chicken sausage for a smokier version.
- Cajun blends vary widely in salt, so taste before adding extra salt.
Make it your way
If you like more heat, add a diced jalapeño with the vegetables or finish each bowl with a dash of Louisiana-style hot sauce. A handful of chopped okra or a cup of frozen corn added with the broth makes it even heartier. Shrimp also work: stir them in for the final 4 minutes.
Store & reheat
Refrigerate for up to 4 days. Reheat with a splash of broth or water, covered, until steaming. Freezes well for up to 3 months.
*Protein per serving is a rough estimate based on typical ingredient values and will vary with the brands and portions you use. This recipe is for general cooking information and is not medical or nutrition advice. Check labels if you cook for anyone with allergies, and see our disclaimer.
