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Quick and easy Cajun chicken

Catherine Burns says her Cajun chicken recipe is easy and quick to prepare

Last week we talked about carcinogens and getting them off your grill. If you missed it, check out the information online as it really is essential reading for the summer!

Avoiding the char applies to oven cooking too – it’s OK to give things some colour, but we’ve got to avoid over-browning or burnt edges.

Aside from roasting a whole chicken, I’ve never been great at chicken dishes. It’s so easy for the chicken to become a little bouncy; I’ve never felt as if I get the texture right.

However lately I found an amazing method for baked chicken that results in perfect, succulent chicken every time. I never worry about it being under or overcooked, it’s just so reliable – and fast!

It turns out the key to juicy chicken is a good brine. I go light on the salt and pat the chicken dry afterwards, but there’s no doubt this makes a huge difference.

Then you need a good rub with something simple but tasty (in this case Cajun seasoning) and then all you do is bake on a high heat (450F) for 15 minutes.

The last essential step is to allow the chicken to rest under foil for ten minutes before you serve it. This keeps everything tender and the flavour in your dish!

What to serve with it that’s also quick and easy? I’ve been trying to ditch the carbs in the evening but I have to confess, a quick garlic bread in the oven is handy for the children and usually works at the same temperature as the chicken.

In terms of veg, I’ve been going through a red cabbage phase because 1) it’s super affordable 2) it lasts for ages in the fridge without going bad and 3) it’s packed full of antioxidants and other compounds that support liver function.

I gave you a braised red cabbage recipe a few weeks ago that is really good, but for the quickest fix, simply sauté finely chopped red cabbage in a little coconut oil (low heat, gently) and garlic salt. Allow it to tenderise and serve it just as it is or stir in some spinach and allow that to wilt in too. It’s a really pretty colour combo on the plate.

Knowing how to make perfectly juicy chicken in no time has made my dinner prep so much easier. Hope it helps you too!

(Tip: Cook extra chicken breasts for fast, easy protein through the week. Great as a salad topper or for sandwiches/wraps – WAY more healthy than deli meats.)

Quick and Easy Cajun Chicken

(serves 2)


• 2 chicken breasts – ideally organic

• Light olive oil

• Cajun seasoning

• Sea salt


• Unpack the chicken breasts and place in a bowl of room temperature water, with ½ tsp salt. Allow to soak for 30 minutes.

• Preheat the oven to 450F. Lightly grease a baking dish with light olive oil.

• Pat the chicken dry and place in the dish. Coat on both sides with Cajun season.

• Bake at 450F for 15 minutes. Once cooked, rest the chicken on the side, covered with foil for ten minutes.

• Serve with the red cabbage and spinach described above, brown rice/butternut squash if you’d like healthy carbs or garlic bread if you’re being less strict. You can only have the bread if you have the veggies, for sure!

Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram

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Published May 20, 2022 at 7:59 am (Updated May 20, 2022 at 7:53 am)

Quick and easy Cajun chicken

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