Description
Juicy baked Cajun chicken is quick to prepare with a flavorful homemade Cajun rub. Serve with delicious sautéed cauliflower rice for an easy, low-carb dinner.
Ingredients
Scale
- 1 tablespoon vegetable oil
- 6 to 8 (2 pounds, total) bone-in, skinless chicken thighs
- 2 teaspoons paprika
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- ½ teaspoon fresh ground pepper
- ½ teaspoon cayenne pepper
- ½ tablespoon vegetable oil
- 4 to 5 cups cauliflower rice
- salt and freshly ground black pepper (to taste)
- sliced green onions (for garnish, optional)
Instructions
- Prepare to bake. Preheat oven to 425ºF. Lightly grease a roasting pan with cooking spray and set aside.
- Heat oil in a skillet. Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat.
- Make the Cajun rub. In a small mixing bowl, combine paprika, garlic powder, onion powder, dried oregano, dried thyme, salt, fresh ground pepper, and cayenne pepper.
- Season the chicken. Pat the chicken thighs dry with paper towels. Spray the thighs with cooking spray, and then rub the Cajun seasoning all over.
- Pan-sear the chicken. Sear thighs in the hot oil for 2 minutes per side, or until just browned.
- Bake. Transfer chicken thighs to the previously prepared roasting pan and cook for 25 to 30 minutes, flipping the chicken over in the last 10 minutes of cooking. Chicken thighs are done when the internal temperature registers at 165ºF. Please use a meat thermometer to check for doneness.
- Add oil to the skillet. In the meantime, stir 1/2 tablespoon vegetable oil into the skillet where you seared the chicken. Heat the pan over medium-high heat. Please note: If there’s enough drippings leftover in the skillet, you may not need to add any vegetable oil.
- Sauté. Add the cauliflower rice to the warmed oil and cook for 3 to 4 minutes, or until tender, stirring frequently.
- Serve. Remove thighs from oven, garnish with sliced green onions, and serve with cauliflower rice.
Notes
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Cajun
Nutrition
- Serving Size: 1 chicken thigh with cauliflower rice
- Calories: 190
- Sugar: 2 g
- Sodium: 500 mg
- Fat: 7 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 5.5 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 20 g
- Cholesterol: 80 mg