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meal prep

Cajun Chicken & Rice

April 11, 2020 by Cody

This savory Cajun Chicken & Rice has been one of my favorite meal prep recipes for years.  I used to cook this over the weekend and have lunch set for the week! Now,  it feeds the family and leaves enough for maybe two days of lunch…….maybe.  This dish is like tortilla chips for me. Even if I’m full, I still keep eating………

This savory Cajun Chicken & Rice has been one of my favorite meal prep recipes for years. 

The Chicken

So you can prepare the chicken in countless ways for this dish. You can boil it, saute it, blacken it, grill it, smoke it, bake it…….and don’t forget abut the Air Fryer!  You can use a whole bird, breasts, or tenders.  I’d probably steer clear of just using thighs here, though. 

I prefer the Cajun Roasted Chicken.  It’s, by far, the best tasting chicken that I currently make.  The meat absorbs all of those flavors from the vegetables and the seasoning provides just enough boldness without making it too spicy for the kids (if you remove the skin, of course).

When all of the meat has been removed, don’t forget to boil the carcass for some extra chicken broth!

This savory Cajun Chicken & Rice has been one of my favorite meal prep recipes for years. 

The Sausage

I’ve use both pork and wild game sausage for this recipe.  The sausage used in the pictured dish is actually venison.  I prefer a little more spice and extra sage in mine, especially for this recipe.  If you’re not making your own, simply add some crushed red pepper (or buy a hot blend) and sage.

The Rice

The easiest way is just to add the ingredients (water, broth, rice, and veggies) to a rice cooker, press the button, and walk away. But, the old fashioned way never hurt anybody either. Don’t be afraid to add some spice to the rice.  Throw some extra parsley or Cajun season into the boiling water with the rice to vamp up the flavor.  The cream of mushroom is not a requirement, but does add depth and texture (we use the 98% fat free option). 

Cajun Chicken & Rice

This savory Cajun Chicken & Rice has been one of my favorite meal prep recipes for years. 

Ingredients

  • 1 lb Chicken
  • 2 tsp chopped garlic
  • 1 lb sausage
  • 2 cups of long grain rice
  • 2 cups of broth
  • 2-3 celery ribs
  • 1 1/2 onion
  • 1/2 red bell pepper
  • 1 can dark red kidney beans
  • 1 small can cream of mushroom
  • Cajun seasoning
  • Hot sauce (optional)

Instructions

  1. Preheat the oven roaster to 425.
  2. Chop the vegetables, saving half of an onion and one celery rib for later.
  3. Wash the whole chicken and remove the giblets. Stuff the cavity with the garlic, onion, celery, and red bell pepper. Liberally rub the bird down with your favorite Cajun seasoning. Place in the oven, breasts up for approximately 1 hour, or until the internal temperature is 165.
  4. Combine the water and broth in a large pot and bring to a boil.
  5. Stir in rice and remaining celery and onion. Reduce heat and cover until done. (approximately 20 minutes)
  6. In a skillet, cook the sausage until fully browned. Don't forget to add some extra spice if you want to crank the heat a bit.
  7. Return to the chicken and pull 1 lb of meat. Rinse the kidney beans well. Add the chicken, sausage, and red beans to the rice and stir well. Then add the cream of mushroom and mix until all ingredients are evenly distributed. Return cover and cook on low for 5 - 10 minutes, or until thoroughly heated. Occasionally stir.
  8. Garnish with parsley and top with your favorite hot sauce (optional).

Nutrition Information:

Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 343Total Fat: 20gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 72mgSodium: 913mgCarbohydrates: 19gFiber: 2gSugar: 3gProtein: 20g
© Cody

P.S. Add some boudin as a side because it’s awesome!

Filed Under: Chicken, Main Dish, Wild Game Tagged With: cajun, chicken, meal prep, pork, red beans and rice, sausage, wild game

Air Fryer Whole Chicken

September 5, 2019 by Cody

This whole chicken in the air fryer is one of the best meal prep options available.  In just one hour you can have a juicy, flavorful protein source for multiple meals.

This whole chicken in the air fryer is one of the best meal prep options available.  In just one hour you can have a juicy, flavorful protein source for multiple meals.

The Air Fryer

This thing is amazing! For me, it has been one of the best cooking aids when time is of the essence (or I just don’t want to devote my full attention).  Want some roasted baby potatoes for a side? Throw them in the air fryer.  Boudin with your gumbo? Air fryer.  Chicken wings? Air fryer.  Fries or tots with the kid’s dyno nuggets? Air Fryer.  Whole chicken? Yep, air fryer!   

The Chicken

It’s as juicy as a rotisserie chicken, but with crispier skin.  It can go a long way, too.  Once this bird is fully cooked, the follow-on options are endless. It can be eaten as is with some sides or (with skin removed) can be used in Chicken Waldorf, chicken enchiladas, chicken tacos, chicken and dumplings, any type of chicken soup, chicken casserole, and chicken sliders (just off the top of my head).  Once you’ve pulled and used the meat, throw the carcass in a pot with some celery, onion, carrots, garlic, and herbs to make a chicken stock.  The stock can be used in soup, dumplings, risotto, or anything else that utilizes stock in the preparation.  I’ve fed my family four times with a whole chicken in the air fryer: Chicken, veggies, and potatoes; chicken tacos, chicken florentine, and chicken Ramen. 

Air Fryer Whole Chicken

This whole chicken in the air fryer is one of the best meal prep options available.  In just one hour you can have a juicy, flavorful protein source for multiple meals.

This whole chicken in the air fryer is one of the best meal prep options available.  In just one hour you can have a juicy, flavorful protein source for multiple meals.

Prep Time: 15 minutes
Cook Time: 1 hour
Additional Time: 10 minutes
Total Time: 1 hour 25 minutes

Ingredients

  • 1 whole chicken
  • Seasoning/rub

Instructions

  1. Wash chicken and pat dry. Ensure the giblets are removed. The 15 minute prep time is if you choose to let the chicken rise toward room temperature for a more even, thorough cook. Some go longer, I met in the middle here.
  2. Typically, if you were just roasting a chicken in the oven, I would say to rub the bird down with olive oil prior to seasoning to help give the skin the crisp golden texture. With the air fryer, I do not find this step necessary. But, feel free if you wish. I just rub the seasoning (typically a rotisserie or garlic & herb blend) on and go to the next step.
  3. Place the chicken in the fryer breasts up for one hour at 360. Some recommend flipping the bird for the final quarter (15 min +/-). Again, I do not find this necessary. To be honest, in attempting that I've only made a mess, mangled the chicken, burnt myself, or all three simultaneously.
  4. Remove from fryer and let cool for 5-10 minutes.

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 179Total Fat: 10gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 66mgSodium: 61mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 20g

Filed Under: Chicken, Main Dish Tagged With: air fryer, meal prep, whole chicken

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Meet Cody


Hi! I’m Cody and thank you for visiting Wayfinder’s Galley!! I’m a family man, okay exerciser, wanderer, adventurer, and thrill seeker.
And guess what improves all those things……. FOOD!! Read More…

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