Charred cajun chicken with raw broccoli salad
Savor the flavors of a healthy, vibrant meal with our Charred Cajun Chicken and Raw Broccoli Salad! Juicy, spice-rubbed chicken thighs are paired with a crisp, zesty broccoli salad featuring fresh carrots, red onion, and capers, all dressed in tangy lemon juice. Perfect for a balanced lunch or dinner!
- 04 Apr 2024
- Cook time 20 min
- Prep time 15 min
- 4 Servings
- 8 Ingredients
Charred Cajun Chicken paired with a refreshing raw broccoli salad is a delightful combination that brings together bold flavors and fresh crunch. This dish is perfect for a quick weeknight dinner or a weekend lunch, offering a nutritious and vibrant meal that doesn't compromise on taste.
Ingredients:
Instructions:
- In a large mixing bowl, combine the chicken thighs with the spice mix and half of the olive oil (30g). Ensure the chicken is thoroughly coated by mixing well.
- Heat the remaining olive oil (30g) in a large skillet over medium-high heat.
- Add the chicken thighs to the skillet, skin-side down, if applicable.
- Char the chicken thighs for about 5-7 minutes on each side, or until the exterior is nicely browned and the internal temperature reaches 165°F (75°C). Adjust timing as necessary based on thickness of the chicken thighs.
- Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes before serving. This helps retain the juices.
- Cut the broccoli into small, bite-sized florets and place them in a large salad bowl.
- Shred or julienne the carrot and add it to the bowl with the broccoli.
- Thinly slice the red onion and add to the bowl with the other vegetables.
- In a small mixing bowl, combine the lemon juice and capers. Mix well.
- Pour the lemon juice and caper mixture over the broccoli, carrot, and red onion.
- Toss the salad to ensure all ingredients are evenly coated with the dressing.
- Serve the charred Cajun chicken thighs alongside a generous helping of the raw broccoli salad.
- Enjoy your wholesome and flavorful meal!
Tips:
- For a deeper flavor, marinate the chicken thighs in the spice mix and olive oil for at least 30 minutes before cooking.
- To ensure the chicken is evenly charred, cook it over a medium-high heat and avoid moving it too frequently.
- When preparing the broccoli salad, use a mandoline slicer for the carrot and red onion for uniform thin slices.
- Chill the salad in the refrigerator for about 20 minutes before serving to enhance the flavors.
- Adjust the lemon juice and capers in the salad based on your taste preference for tanginess.
Enjoy your Charred Cajun Chicken with Raw Broccoli Salad! This dish not only gratifies your palate with its robust and smoky flavors but also offers a nutritious, crunchy salad on the side. It's a perfect blend of textures and tastes that is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.25g | 6% |
| Sugar 2.73g | 3% |
| Fat | |
| Fat 33g | 38% |
| Saturated 7g | 22% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 150ug | 17% |
| Choline 60mg | 11% |
| Vitamin B1 0.14mg | 11% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 5mg | 32% |
| Vitamin B6 0.50mg | 29% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 0.62ug | 26% |
| Vitamin C 60mg | 67% |
| Vitamin E 0.45mg | 3% |
| Vitamin K 60ug | 52% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.12mg | 0% |
| Iron, Fe 1.23mg | 11% |
| Magnesium, Mg 36mg | 8% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 470mg | 14% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 1.61mg | 15% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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