Crispy Cajun onion rings
For a simple side, try oven baking breaded onion rings rather than frying to dramatically cut the fat content
Cajun chicken gumbo
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 6
Skip to ingredients
- 4 tbsp olive oil
- 5 skinless chicken breastscut into chunky pieces
- 1 onionchopped
- 2 celerysticks, sliced
- 3 bay leaves
- 5 tbsp plain flour
- 4 tsp Cajun spicemix (or 1 each paprika, ground cumin, ground chilli and dried basil)
- 600ml chicken stock(made with 2 stock cubes)
- 2 green peppersdeseeded and cut into chunks
- 300g thickly sliced hamtrimmed of any fat and diced
- 3 spring onionssliced
- 2 tbsp very roughly chopped parsley
Nutrition: per serving
- kcal315
- fat11.3g
- saturates2g
- carbs16.5g
- sugars3.3g
- fibre2.6g
- protein37.3g
- salt2.7g
Method
step 1
Heat 1 tbsp of the oil in a wide casserole or big frying pan and fry the chicken for a few mins to brown. Tip out onto a plate. Add the onion to the pan with 1 tbsp more oil and fry for 5 mins until almost softened. Add the celery and fry for another 2 mins, then tip out to join the chicken. Add the remaining oil, bay leaves and flour to the pan and cook into a paste. Carry on cooking, stirring constantly (with a splash of water if you need), until golden brown, then stir in the spices for 2 mins.
step 2
Gradually stir in the stock until smooth and saucy. Return the chicken and veg to the pan, along with the peppers, cover and simmer gently for 15 mins. Stir in the ham, cover and simmer gently for 10 mins more. Check for seasoning, then serve, sprinkled with the spring onions mixed with the chopped parsley.
