One-Pot Cajun Chicken And Rice

1 medium yellow onion

2 medium celery ribs

1 medium green bell pepper

2 cloves garlic

1½ pounds boneless, skinless chicken breast halves

2 tablespoons vegetable oil

2¼ teaspoons Cajun or Creole seasoning blend (see note)

1½ cups uncooked long-grain white rice

½ teaspoon kosher salt, or more as needed

¼ teaspoon freshly ground black pepper

2½ cups regular or low-fat milk (2%)

½ cup low-sodium chicken broth or water, or more as needed

4 scallions

Cut the onion, celery and green bell pepper into chunks (discarding the pepper's seed core), then transfer to a food processor. Pulse until finely chopped. Mince the garlic. Cut the chicken into 1-inch pieces, discarding any visible fat.

Heat the oil until shimmering in a large heavy saute pan or Dutch oven over medium-high heat. (Now would be a good time to create the Cajun or Creole seasoning blend, if you don't already have one on hand.)

Meanwhile, toss the chicken with 1 teaspoon of the seasoning blend. Arrange the chicken pieces in the pan in a single layer; cook for 4 to 5 minutes, undisturbed, or until lightly browned on the bottom. Use a slotted spoon to transfer to a plate. (The chicken will not be cooked through.)

Transfer the onion, celery and green bell pepper mixture to the pan; cook for about 5 minutes, stirring occasionally, until softened. Add the rice, minced garlic, salt, black pepper and the remaining 1¼ teaspoons of the seasoning blend, stirring to incorporate. Cook for 1 to 2 minutes, then pour in the milk and broth or water, stirring so nothing sticks to the bottom of the pot.

Once the mixture is bubbling at the edges, return the chicken and any of its accumulated juices to the pan. Let the mixture return to its bubbling state. Give it a stir, then reduce the heat to medium-low, cover and cook for about 15 minutes. Check the pan occasionally to make sure it's not bubbling too vigorously, and give it a stir to make sure it isn't sticking on the bottom.

While that's cooking, trim and thinly slice the scallions. Once the chicken is cooked through and the rice is tender, remove from the heat. The liquid may look a bit like curdled milk on the surface; this is okay. Let the chicken and rice sit, covered, for 5 minutes, then uncover and give the mixture a good stir. It should have the consistency of a nice risotto. If it seems too thick, add up to ¼ cup more of the broth or water, as needed. Taste, and add more salt, as needed. Scatter the scallions on top just before serving.

Note: To make the seasoning blend, whisk together ½ teaspoon each kosher salt and freshly ground black pepper with ¼ teaspoon each of sweet paprika, cayenne pepper, dried oregano, onion flakes and granulated garlic (a.k.a. garlic powder).

Serves 4 to 6

Nutrition (based on 6 servings, using low-fat milk) | Calories: 420; Total Fat: 10 g; Saturated Fat: 3 g; Cholesterol: 90 mg; Sodium: 600 mg; Carbohydrates: 46 g; Dietary Fiber: 1 g; Sugars: 7 g; Protein: 33 g.

(Adapted from

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