Spicy Cajun Chicken with Corn Salsa Recipe


The Low-FODMAP 6-Week Plan and Cookbook A Step-by-Step Program of Recipes and Meal PlansWhen it’s served with mashed sweet potatoes or potatoes, this simple-yet-flavorful chicken recipe is a complete meal. If you need to keep your fat levels low, bake the chicken and bacon in the oven instead of frying them. Skip the tomatoes and chile if you have reflux. Keep some leftovers for tomorrow’s lunch; it’ll be just as good on the second day.

  • Yield: 4 Servings


For the Cajun Seasoning
  • 2 teaspoons (5 g) ground cumin
  • 2 teaspoons (4 g) ground coriander
  • 2 teaspoons (5 g) paprika
  • ½ teaspoon salt
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cardamom
For the Salsa
  • 6 ounces (172 g) fresh corn kernels
  • 2 tablespoons (2 g) roughly chopped cilantro
  • 1 red chile, finely chopped (omit for reflux)
  • 1 spring onion, finely chopped (green part only)
  • 2 ripe tomatoes, diced (omit for reflux)
  • 1 lemon
  • 1 tablespoon (15 ml) olive oil
  • Salt and pepper
For the Chicken
  • 4 chicken breasts
  • 1 tablespoon (about 7 g) Cajun seasoning
  • 1 tablespoon (7 g) low-FODMAP breadcrumbs
  • 2 tablespoons (15 to 30 ml) light olive oil
  • 3 slices of bacon
  • 1.8 ounces (50 g) feta, crumbled
How to Make It
  1. To make the seasoning, combine all the ingredients in a small bowl and set aside.
  2. Prepare the salsa. Place the corn, cilantro, chile (if using), spring onion, and tomatoes (if using) in a bowl. Squeeze in the lemon juice and add the oil. Season with salt and pepper to taste. Mix well and set aside.
  3. Cover the chicken with waxed paper and bash it with a rolling pin to flatten it out. Mix the Cajun seasoning and low-FODMAP breadcrumbs together and coat the chicken in it. Heat the olive oil in a skillet and cook the chicken, turning after 3 to 4 minutes, depending on the thickness of the filet, until golden and cooked through. Cook the bacon in another skillet until crispy.
  4. Place the chicken on serving plates. Slice up the bacon and sprinkle it, along with the feta, over the chicken. Serve immediately with the salsa and a ½ cup (55 g) side of mashed sweet potatoes.

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