The Lose 10 Pounds in 30 Days Diet: Dinner Recipes Under 500 Calories

Cajun Chicken with Dirty Rice

Ingredients

• 1 teaspoon dried Cajun seasoning
• 4 ounces chicken breast
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 cup chopped onion
• 1 green bell pepper, diced
• 2 tablespoons tomato paste
• Few dashes Tabasco sauce, to taste
• 3/4 cup precooked brown rice

Make It
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste, and Tabasco for 2 to 3 minutes. Add precooked rice and saute for 5 more minutes. Serve chicken on rice.

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