Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Spiced tomato and pepper stew — Louisiana, USA.
Equipment: Wide pan or casserole
Measures and names
Ingredients
- 1 tbsp oil
- 700 g chicken thighs, cut into chunks
- 1 onion, 1 pepper
- 2 celery sticks, chopped
- 3 garlic cloves, crushed
- 1 tbsp Cajun seasoning
- 1 x 400g tin chopped tomatoes
- 200 ml chicken stock
- 1 bay leaf
- 1 tsp thyme
- Spring onion (scallion), to serve
Method
- Heat a little oil in a wide pan and brown the chicken chunks. Remove.
- Cook the onion, pepper and celery — the Creole 'holy trinity' — for 6 minutes, until soft.
- Add the garlic and Cajun seasoning for 1 minute, until fragrant.
- Add the tomatoes, stock, bay leaf and thyme. Return the chicken and simmer for 25 minutes, until cooked through and the sauce is rich.
- Remove the bay leaf, taste and adjust — Cajun mixes vary in salt.
- Scatter with spring onion and serve over cauliflower rice.
Swaps and tips
Onion, pepper and celery (the ‘holy trinity’) form the base of Creole cooking. Serve with cauliflower rice, not white rice.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 26 g | 10 g | 3 g | 13 g | 281 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
