American’s are well known for their fabulous hospitality, so during dinner I described the exceptional generosity and kindness from one American woman and two American families I have stayed with. When I think of the USA in terms of food I remember their endless fields, vast farms and huge harvests of peanuts, corn and cranberries. This Cajun chicken recipe is a healthy and tasty option from the Southern states.
Ingredients
4 x chicken breasts
Low calorie cooking spray
Cajun spice mix
4 large potatoes
340g can of sweetcorn
40g of low fat fromage frais or quark
Salt and pepper.
½ small white cabbage
2 x carrots, grated
4 spring onions, thinly sliced
4 corn on the cob
110g of low fat fromage frais or quark mixed with 1 tablespoons white wine vinegar and 1 teaspoon of natural granulated sweetener.
Cajun chicken with creamed corn and slaw (serves 4)
Preheat oven to 200/ 180 fan oven/ gas 6.
Spread out the chicken breasts in a non-stick baking tray and spray with low calorie cooking spray then dust with Cajun spice mix. Bake for 20 mins.
Boil potatoes for 10 minutes, drain and mash. Add 340g can of sweetcorn and blend together using a hand/stick blender. Add 40g of low fat fromage frais or quark plus salt and pepper.
Boil the corn on the cob until tender.
Shred 1 small white cabbage, grate 2 carrots, thinly slice 4 spring onions, mix together. In another bowl mix 110g of low fat fromage frais or quark with 1 tablespoons white wine vinegar and 1 teaspoon of natural granulated sweetener.
If you can’t buy chicken or you prefer not to eat meat, use quorn breasts instead of chicken. Replace tinned sweetcorn with frozen sweetcorn if tins are unavailable.
Place a large dollop of creamed corn on each plate, place the chicken sliced on top and add the slaw on the side with dressing on top. Serve side dish of corn on the cob.
