Cajun Chicken and Brown Rice Stew

Why This Recipe

A spicy Cajun classic with tender chicken, nutty brown rice, and smoky-savory broth - Grok’s first take on Creole comfort.

Ingredients

• 1 cup brown rice, rinsed
• 8 oz boneless, skinless chicken breast, diced
• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 small onion, diced (~1 cup)
• 1 bell pepper, diced (~1 cup)
• 2 cloves garlic, minced
• 1 celery stalk, diced (~½ cup)
• 1½ cup chicken broth
• 1 tbsp Cajun seasoning
• 1 tsp smoked paprika
• ½ tsp dried thyme
• ¼ tsp cayenne pepper (optional)
• Salt and black pepper, to taste
• 1 tbsp olive oil
• 2 green onions, sliced (optional, garnish)
• Hot sauce (optional, garnish)

Instructions

1. Prep: Dice chicken, onion, bell pepper, celery; mince garlic. Drain/rinse beans. Rinse brown rice.
2. Sauté: Olive oil + chicken- 4–5 min until brown. Add onion, bell pepper, and celery—3–4 min until soft. Add garlic—30–60 seconds.
3. Bloom: Add thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add brown rice, kidney beans, tomatoes. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 22 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add ~¼ cup broth if too thick.

Macros per 1½-cup serving (approximate)

• Calories: 340 kcals
• Protein: 25g
• Carbs: 50g
• Fat: 7g
• Fiber: 10g

Pair with 6 Triscuits for 29g protein, 13g fiber, and 460 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Sauté in bacon fat for extra umami.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.