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Cajun Blackened Chicken Protein Bowl

A delicious Cajun blackened chicken protein bowl featuring quinoa and roasted okra with mustard sauce.

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A delicious Cajun blackened chicken protein bowl featuring quinoa and roasted okra with mustard sauce.

The Cajun Blackened Chicken Protein Bowl is a flavorful and nutritious meal that combines spice-rubbed blackened chicken with wholesome quinoa, roasted okra, and a creamy Creole mustard sauce. This dish is a true representation of bold South Louisiana cuisine, bringing together fantastic flavors and health benefits in each bite. This protein-rich bowl is perfect for anyone looking to enjoy a satisfying meal while also prioritizing nutritional value.

This recipe is rich in lean protein from the chicken, healthy fats from the okra, and complex carbohydrates from the quinoa, making it a balanced choice for anyone looking to fuel their body. Quinoa is a gluten-free grain that provides essential amino acids, while the roasted okra adds fiber and a delicious texture that complements the spicy chicken. The Creole mustard sauce adds a zesty kick that ties all the flavors together, making this bowl a wholesome and exciting option for lunch or dinner.

The Cajun Blackened Chicken Protein Bowl is perfect for various occasions. It can be served as a hearty family dinner, a meal prep option for busy weekdays, or even as a centerpiece for a casual get-together with friends. Whether you’re looking for a meal that pleases the palate or one that packs a nutritional punch, this recipe is sure to fit the bill. Enjoy it post-workout or as a refreshing lunch option on a warm day; its versatility is part of what makes it so appealing.

A delicious Cajun blackened chicken protein bowl featuring quinoa and roasted okra with mustard sauce.

Cajun Blackened Chicken Protein Bowl

Recipe by David Murphy

Difficulty

Intermediate

Servings

2 servings

Prep time

15 Mins

Cooking time

25 Mins

Ingredients

  • 2 chicken breasts
  • 2 tablespoons Cajun seasoning
  • 1 cup quinoa
  • 1 cup okra, sliced
  • 1 tablespoon olive oil (for cooking)
  • Salt, to taste
  • Pepper, to taste
  • 1/4 cup Creole mustard sauce
  • Fresh herbs for garnish (optional)

Instructions

  1. Preheat a skillet over medium-high heat.
  2. Season the chicken breasts with Cajun spices, ensuring they are evenly coated.
  3. Add a small amount of oil to the skillet once hot.
  4. Cook the chicken for about 6-7 minutes on each side, or until blackened and cooked through.
  5. While the chicken cooks, prepare the quinoa according to package instructions and set aside.
  6. Toss the okra with a drizzle of oil and season with salt, pepper, and a sprinkle of Cajun seasoning.
  7. Roast the okra in the oven at 400°F (200°C) for about 15-20 minutes until tender.
  8. Once the chicken is cooked, let it rest for a few minutes before slicing.
  9. Assemble the bowl by placing quinoa at the bottom, followed by slices of chicken, roasted okra, and a drizzle of Creole mustard sauce.
  10. Garnish with fresh herbs and serve immediately.

Nutrition Facts

Calories

550

Carbs

55

Protein

40

Fats

18