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January 06, 2019

Hi All!

You don't have to be a four-star chef to eat like gourmet

As I was taking about spices yesterday 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 Spice House seasoning on this but you can even check out Marzee's Corner below to make your own!


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2 boneless & skinless 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

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

~*~*~*~*~* MARZEE's CORNER *~*~*~*~*~

Did you know you can make your own basic Cajun seasoning mix?
Add a little personal zip to your favorite 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.