Serves 2. Use 12 oz chicken thighs, 3/4 cup dry rice, 1 bell pepper, 1/2 onion and pantry Cajun seasoning and oil. CONSOLIDATED SHOPPING LIST FOR ALL SEVEN DINNERS (14 servings): boneless chicken thighs 3 lb ($10–15); eggs 1 dozen ($3–5); firm tofu 1 block, about 14 oz ($2–3); dry rice 2 lb ($2–4); pasta 1 lb ($1–2); potatoes 3 lb ($3–5); cabbage 1 small head ($2–4); carrots 2 lb ($2–3); onions 2 lb ($2–3); bell peppers 2 ($2–4); frozen broccoli 1 lb ($2–3); canned crushed tomatoes 28 oz ($2–3). Estimated total $33–54 US, roughly $2.35–3.85 per serving, depending on store and region. Seasonings, sauces, and oil come from pantry; shopping quantities allow some leftovers.
BBy BIGO
Servings
2
12 oz Boneless skinless chicken thighs
0.75 cup Long-grain white rice, dry
1.5 cup Water (for cooking rice)
1 piece Bell pepper
0.5 piece Onion
1.5 tbsp Cajun seasoning
0.5 tsp Garlic powder
0.5 tsp Smoked paprika
2 tbsp Vegetable oil
1 tsp Cayenne hot sauce
0.5 tsp Salt
Calories
1104 kcal
Protein
56g
Carbs
130g
Fat
40g
Fiber
5g
Sugar
4g
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Prep and Season
1. Pat the chicken thighs dry and cut into bite-size pieces. Toss with half of the Cajun seasoning, the garlic powder, the smoked paprika and 1 tablespoon of the vegetable oil. Let sit while you chop the vegetables, about 10 minutes.
2. Dice the bell pepper and onion into 1.5 cm (1/2 inch) pieces.
Cook the Rice
3. Rinse the rice under cold water until it runs mostly clear. Combine with the water and a pinch of the salt in a small saucepan, bring to a boil, then cover and reduce to the lowest heat. Cook for 15 minutes, then take off the heat and steam, covered, for 10 minutes. Fluff with a fork.
0.8 cup Long-grain white rice, dry,
1.5 cup Water (for cooking rice),
0.5 tsp Salt
Cook the Chicken
4. Heat a large skillet over medium-high heat. Add the chicken in a single layer and sear without moving for 4 minutes until deeply browned. Flip and cook 3 to 4 minutes more until cooked through to 74°C (165°F). Transfer to a plate.
5. Return the skillet to medium heat and add the remaining vegetable oil. Cook the onion and bell pepper for 4 to 5 minutes, stirring, until softened and lightly charred at the edges. Stir in the remaining Cajun seasoning and the remaining salt and cook 30 seconds until fragrant.
1 piece Bell pepper,
0.5 piece Onion,
0.8 tbsp Cajun seasoning,
1 tbsp Vegetable oil,
0.5 tsp Salt
Assemble Bowls
6. Return the chicken to the skillet along with any juices and toss to coat in the vegetables and spices. Stir in the cayenne hot sauce.
1 tsp Cayenne hot sauce
7. Divide the rice between two bowls and top with the Cajun chicken and peppers. Serve with extra hot sauce if you like.
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