Go Back Email Link
chicken breast, red kidney beans, and Cajun spices served over rice

Cajun Bean & Chicken Stew

Cajun comfort in a bowl.  Delicious chicken breast, red kidney beans, and Cajun spices served over rice make for the perfect combination of flavors.  
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Course Main Course
Cuisine American
Servings 5

Ingredients
  

  • ½ Medium White Onion
  • ½ Red Bell Pepper
  • 2 Celery Stalks, Plus 2 leaves from stalk
  • 2 Carrots
  • 1 Jalapeno, Seeds removed
  • 3 Cloves Garlic
  • 1 Tablespoons Olive Oil
  • 1 ½ Pound Chicken Breast
  • ½ Tablespoon Cajun Seasoning, (I use Slap Yo Mama Seasoning)
  • 2 Teaspoons Salt
  • 2 Teaspoons Pepper
  • 1 Tablespoon Tomato Paste
  • 8 Ounces Canned No-Salt Added Tomato Sauce
  • 1 ½ Tablespoon Louisiana Hot Sauce, (Use less sauce to make less spicy)
  • 1 Tablespoon Worcestershire Sauce
  • 1 ½ Cup Canned Red Kidney Beans rinsed and drained
  • 2 ½ Cups Low Sodium Chicken Broth
  • 1 Bay Leaf

Instructions
 

  • Dice onion, bell pepper, celery stalks, carrot, and jalapeno. Set aside.
  • Dice garlic and set aside.
  • Dice chicken breast into 1 inches cubes and set aside.
  • Over medium heat, add olive oil to a Dutch oven.
  • Add diced onion, bell pepper, celery, carrot, and jalapeno to Dutch oven. Sautee for 10 minutes.
  • Add garlic and sauté for 5 minutes.
  • Add diced chicken, tomato paste, Cajun seasoning, salt & pepper. Cook for 10 minutes.
  • Add tomato sauce, Louisiana hot sauce, Worcestershire sauce, kidney beans, chicken broth, diced celery leaves, and bay leaf.
  • Reduce heat to medium low and cook for 30 minutes.
  • Serve over brown rice.

Notes

Rice not included in nutrition calculation or Weight Watchers SmartPoints calculation. This meal is freezer friendly!

Nutrition is based on the Weight Watchers Freestyle Program guidelines. Nutrition calculated using Weight Watchers calculator.
NUTRITION: Serves 5, 1 ½ Cup Per Serving- (1 SmartPoint Per Serving) CALORIES: 30 FAT: 2.7 SATURATED FAT: 0.4 CARBS: 0.5 FIBER: 0 SUGARS: 0.5 PROTEIN: 0.5