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*** A WORD FROM THE KITCHEN ***
One of my favorite blends (and Hubby's too) is the Cajun
style seasoning. This is generally a blend of salt and a
variety of spices like cayenne (red) pepper, black pepper,
onion powder, garlic powder, chili powder, thyme, basil,
and bay leaf or even nutmeg and parsley flakes. The combos
are endless and there are even salt-free versions. He
actually likes to sprinkle this on potatoes, fried foods,
vegetables and even eggs too. A very simple recipe for
enjoying a punch of flavor and not a lot of fat is baking
some CAJUN CHICKEN. The grill is great too but some of us
once it gets a little snowy out don't want to go through
the hassle of digging out the grill. Here is a light and
simple recipe for CAJUN CHICKEN using your favorite prepared
Cajun seasoning. I like to try all different types and will
be using my new favorite Spice House seasoning on this but
you can even check out Marzee's Corner below to make your
own!
Enjoy!
mailto:mz@gophercentral.com
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RECIPE: CAJUN CHICKEN
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INGREDIENTS:
2 boneless & skinles chicken breasts (thawed)
1 Teaspoon your favorite prepared Cajun seasoning
1 Tbsp. Skim milk
non-fat cooking spray
* lemon wedge, red pepper slices, fresh parsley for
garnish
DIRECTIONS:
Preheat oven to 375 degrees. Rinse chicken and pat dry.
Spray 13x9x2 inch pan with non-fat cooking spray. Place
chicken on pan and brush each with milk. Sprinkle seasoning
over the tops of chicken breasts and bake at 375 degrees
for 45 to 55 minutes. Serve with lemon wedge, red pepper
slices and sprig of parsley, as garnish.
Yield: 2 Servings
Approximate Nutritional Breakdown Per Serving:
Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fiber 0.
Category: Chicken, Main Dishes
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MARZEE's CORNER
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MAKE YOUR OWN BASIC CAJUN SEASONING MIX:
To add a little zip to your foods
1/2 cup salt
1/4 cup ground cayenne pepper
2 tablespoons ground white pepper
2 tablespoons ground black pepper
2 tablespoons paprika
2 tablespoons onion powder
2 tablespoons garlic powder
1/2 teaspoon thyme Leaves (ground)
1/2 teaspoon Basil
Combine all ingredients; store in an airtight container.
Store herb containers in a dark, cool, dry place up to six
months. Because heat weakens spice flavors, avoid displaying
seasonings on open racks above or near cook tops or ovens.
Store seldom-used seasonings in the freezer to maintain
freshness.
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