---
title: Cajun Chicken Stew
source:
  name: HelloFresh
  url: https://www.hellofresh.com/recipes/cajun-chicken-stew-63ed14f56210acd3010f8bbd
servings: 2
prep time: 10 minutes
cook time: 30 minutes
time required: 40 minutes
difficulty: Medium
allergens:
  - Wheat
tags:
  - New
  - Protein Smart
  - Calorie Smart
  - Sodium Smart
rating: 4.0
rating_count: 32
source_chef: Recipe Development Team
review_highlights:
  - theme: Flavor
    text: Some found it packed with flavor, while others thought it was bland. Consider adjusting seasoning to taste.
  - theme: Portions
    text: Huge serving size for the low calorie count, offering great value.
image: "https://images.recipes.furrysalamander.com/cajun-chicken-stew.avif"
---
@green bell pepper{1%unit}
@veggie stock concentrate{2%cubes}
@chopped chicken breast{12%oz}
@onion{1%unit}
@diced tomatoes{14%oz}
@cajun spice blend{2%tbsp}
@cauliflower florets{12%oz}
@parsley{½%cup}
@flour{2%tbsp}
@celery{2%stalks}
@basmati rice{1%cup}
@cooking oil{3%tbsp}
@salt{1%tsp}
@black pepper{½%tsp}

Adjust oven rack to top position and preheat oven to 425°F. Wash and dry produce. Cut cauliflower into bite-size pieces if necessary. Halve, peel, and finely dice onion. Core, deseed, and finely dice bell pepper. Finely dice celery. Pick parsley leaves from stems; mince leaves.

Toss cauliflower on a #baking sheet{} with a large drizzle of cooking oil, half the Cajun Spice Blend, salt, and pepper. Roast on top rack until tender and golden brown ~{20-25%minutes}.

Meanwhile, in a #small pot{}, combine basmati rice, half the stock concentrates, ¾ cup water, a drizzle of oil, salt, and pepper. Bring to a boil, then cover and reduce heat to low. Cook until rice is tender ~{15-18%minutes}. Keep covered off heat until ready to serve.

Heat a large drizzle of oil in a #large pot{} over medium-high heat. Add chopped chicken breast; cook until lightly browned ~{3-4%minutes}. Add onion, bell pepper, and celery; cook, stirring occasionally, until browned and softened ~{6-8%minutes}. Season generously with salt and pepper. Add another drizzle of oil to pot. Sprinkle in flour and remaining Cajun Spice Blend; cook, stirring, until lightly toasted ~{1-2%minutes} more.

Add diced tomatoes, remaining stock concentrates, and 1¼ cups water to same pot; stir to combine, scraping up any browned bits from bottom of pot. Bring to a boil, then reduce heat to low, cover, and cook until slightly thickened ~{7-10%minutes}. Stir in roasted cauliflower and half the parsley. Taste and season with salt and pepper.

Fluff rice with a fork. Divide rice between bowls on one side; serve stew alongside rice. Garnish with remaining parsley and serve.