Roasted Cajun Chicken Thighs
Flavorful and juicy oven-roasted chicken thighs prepared with the tastiest cajun rub and served with simple, but delicious cauliflower rice.
Servings : 6 serves
Ingredients
- 1 tablespoon vegetable oil
- 6 to 8 (2 pounds, total) bone-in, skinless chicken thighs
FOR THE CAJUN SEASONING
- 2 teaspoons paprika
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon fresh ground pepper
- 1/2 teaspoon cayenne pepper
FOR THE CAULIFLOWER RICE
- 1/2 tablespoon vegetable oil
- 4 to 5 cups cauliflower rice
- salt and fresh ground pepper, to taste
- sliced green onions, for garnish, optional
Instructions
- Preheat oven to 425˚F.
- Lightly grease a roasting pan with cooking spray and set aside.
- Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat.
- In a small mixing bowl combine paprika, garlic powder, onion powder, dried oregano, dried thyme, salt, fresh ground pepper, and cayenne pepper.
- Pat dry the chicken thighs with paper towel.
- Spray the thighs with cooking spray and rub the cajun seasoning all over.
- Sear thighs in the hot oil for 2 minutes per side, or until just browned.
- Transfer chicken thighs to 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 internal temperature registers at 165˚F. Please use a meat thermometer to check for doneness.
- In the meantime, stir 1/2 tablespoon vegetable oil to the skillet where you seared the chicken. Heat it up over medium-high heat. Please note: If there's enough drippings left-over in the skillet, you may not need to add any more vegetable oil.
- Add the cauliflower rice to the warmed oil and cook for 3 to 4 minutes, or until tender, stirring frequently.
- Remove thighs from oven, garnish with sliced green onions, and serve with cauliflower rice.
Notes
WW FREESTYLE POINTS: 4
HOW TO STORE LEFTOVERS
- Refrigerate chicken thighs within two hours of cooking. Make sure that they are completely cooled.
- Store chicken in airtight containers, and refrigerate for up to 4 days.
- Transfer completely cooled chicken thighs to an airtight container OR freezer bags.
- Label the bag or container with name and date, and place it in the freezer for up to 3 months.
Nutrition
Serving: 5 ounces | Calories: 190 kcal | Carbohydrates: 8 g | Protein: 20 g | Fat: 7 g | Saturated Fat: 3 g | Cholesterol: 86 mg | Sodium: 509 mg | Potassium: 648 mg | Fiber: 3 g | Sugar: 2 g | Vitamin A: 420 IU | Vitamin C: 64.3 mg | Calcium: 46 mg | Iron: 1.8 mg | Net Carbs: 5 g
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.