Cajun Chicken
Delicious Cajun Chicken will be sure to add flavor to your dinner! This easy protein is a great thing to add to salads or pasta! 
Ingredients
- 1 1/4 lb boneless, skinless chicken breast tenderloins
Cajun Seasoning
- 2 tsp paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp dried thyme leaves
- 1/2 tsp dried oregano leaves
- 1/2 tsp cayenne pepper
- 1/2 tsp ground black pepper
Servings: 4-6 ounces
Units:
Instructions
- NOTE: Mix all dry ingredients; store in an airtight container until ready to use.
- Preheat oven to 350° F.
- Wrap pan in foil leaving enough foil to cover chicken
- Add chicken to a bowl and coat well with spice mix.
- Spray sheet pan with nonstick spray and add chicken, distributing it evenly on the sheet pan.
- Cover chicken with foil and bake 20-25 minutes until fully cooked or until it reaches an internal temperature of 165°F.
Recipe Notes
Southwest Bean Burrito
This delicious burrito is a refreshing and filling meal. You can eat the bean mixture in a burrito or add it to a bowl of steamed rice. Don’t be afraid to add a few other flavors like lime juice! Have fun with this Southwestern Bean Burrito recipe!
Ingredients
- 3/4 cup reduced fat, shredded cheddar cheese
- 8 corn tortillas
- 2 small avocados seeded, peeled, and chopped
- 1/2 teaspoon garlic powder
- 1 15 ounce can unsalted black beans rinsed and drained
- 1/2 8.75 ounce can unsalted kernel corn drained
- 1 teaspoon olive oil
- 1 cup tomatoes chopped
- 1/4 cup onion chopped
- 1/2-1 jalapeno pepper
- 1/4 cup cilantro
Servings:
Units:
Instructions
- Preheat oven to 300°F
- Combine together the black beans, corn, garlic powder, avocado, onion, and chopped tomato.
- If you would like to add the jalapeño and cilantro combine it with the above ingredients
- Set aside mixture
- Heat a large skillet over medium-high heat for 2 minutes with olive oil; reduce heat to medium.
- Cook tortilla for 2 to 3 minutes or until lightly browned, turning twice.
- Transfer tortilla to a baking pan.
- Place cheese and 1/8 prepared mixture on side of tortilla and fold to make burrito (You can use a toothpick to hold together).
- Place burrito in oven for 5-10 minutes and turn once to toast both sides until heated through and through. May broil for 3 minutes to make crispy.
- Serve while hot.
Recipe Notes
Parmesan Kale Chips
Ingredients
- 1 bunch kale leaves use curly or lacianto
- 1 Tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon sea salt
- 1/4 cup Parmesan cheese
Servings: people
Units:
Instructions
- Remove stems from kale and tear into small pieces. Wash leaves and set out to dry.
- Place dried kale leaves in a large bowl. Add olive oil, garlic powder and sea salt. Massage the kale for 1-2 minutes until completely covered. Place leaves on a baking sheet lined with parchment paper in a single layer.
- Bake at 300 degrees F for 20 minutes turning once.
Recipe Notes
Nutrition Facts
Homemade Kale Chips
Amount Per Serving
Calories 103
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 12mg
4%
Sodium 414mg
17%
Potassium 52mg
1%
Total Carbohydrates 1g
0%
Dietary Fiber 0.3g
1%
Sugars 0.2g
Protein 6g
12%
Vitamin A
48%
Vitamin C
11%
Calcium
19%
Iron
1%
* Percent Daily Values are based on a 2000 calorie diet.
Rub – Fancy
This meat rub consists of spices you probably have in your cabinet but when they are blended together it creates a fancy rub for your meats! Check out our rub tips and become a rub master!
Ingredients
- 2 1/2 tablespoons dark brown sugar
- 2 tablespoons paprika
- 2 teaspoons mustard powder
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 1 1/2 teaspoons dried basil
- 1 teaspoon ground bay leaves
- 3/4 teaspoon ground coriander seed
- 3/4 teaspoon ground savory
- 3/4 teaspoon dried thyme
- 3/4 teaspoon ground black pepper
- 3/4 teaspoon ground white pepper
- 1/8 teaspoon ground cumin
- 1 teaspoon salt
Servings: (1 tablespoon)
Units:
Instructions
- In a small bowl, mix together all of the spices.
- Store in an airtight jar at room temperature until ready to use.
Recipe Notes
Recipe makes enough marinade for 2 pounds of meat, serving size was based on a 4 ounce serving for a total of 8 servings.
This recipe is not a significant source of vitamins or minerals.
