Cajun Blackened Chicken With Quinoa Pilaf
Tender, blackened chicken breast served over a vibrant quinoa and vegetable pilaf. This flavorful Cajun-inspired dish is packed with protein and complex carbohydrates.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
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Brain fog
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Fatigue
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Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
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Before you start
Your 30-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Knife and cutting board
Time saver
This dish keeps perfectly in the fridge for up to 3 days, making the leftovers an excellent, brain-boosting lunch.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 5 steps complete
Next: Generously coat both sides of the chicken…
- 01
Generously coat both sides of the chicken…
Generously coat both sides of the chicken breasts with your favorite Cajun seasoning blend.
Tap card to mark done - 02
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium-high heat. Add the seasoned chicken and cook for 5 to 6 minutes per side, or until blackened and the internal temperature reaches 165°F. Remove the chicken from the pan and set aside on a cutting board to rest.
Tap card to mark done - 03
In the same skillet
In the same skillet, add another small drizzle of olive oil if the pan is dry. Toss in the diced onion, green bell pepper, and celery. Sauté for 4 to 5 minutes until softened, using a wooden spoon to scrape up any flavorful blackened spices left behind by the chicken.
Tap card to mark done - 04
Stir in the rinsed quinoa and toast…
Stir in the rinsed quinoa and toast in the pan for 1 minute. Pour in water (or chicken broth), bring to a gentle simmer, cover tightly, and reduce the heat to low. Cook for 15 minutes until the liquid is absorbed and the quinoa is tender.
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Fluff the quinoa mixture with a fork…
Fluff the quinoa mixture with a fork and season with a pinch of salt and black pepper to taste. Slice the rested chicken and serve it warm over the vegetable quinoa pilaf.
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The nutrition underneath
Why this bowl holds together
If you want to control sodium
If you want to control sodium, make a quick salt-free Cajun blend: mix paprika, garlic powder, onion powder, oregano, thyme, and a pinch of cayenne, then salt the dish separately to your preference.
If your chicken breasts are thick
If your chicken breasts are thick, gently pound them to an even 3/4 inch thickness before cooking so they sear beautifully without drying out in the center.
This dish keeps perfectly in the…
This dish keeps perfectly in the fridge for up to 3 days, making the leftovers an excellent, brain-boosting lunch.
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