The WW Hot Honey Cajun Chicken with Sweet Potato Mash and Charred Corn is a satisfying meal. This dish has seven grams of fiber and 460 calories per serving. Takes 45 minutes to prepare this dish. It contains chicken breasts, salt-free Cajun seasoning, cooking spray, seasoning, lime juice, honey-style syrup, sweet potatoes, almond milk, butter, corn kernels, and cilantro. We may pair this dish with steamed broccoli, brown rice, garden salad, quinoa, light ranch sauce, cauliflower rice, garlic green beans, or tomato cucumber salad. Include this WW Hot Honey Cajun Chicken with Sweet Potato Mash and Charred Corn in the container and store for four days.
STATS:
- Total Time: 45 minutes
- Course: Main
- Serving Size: 1 complete plate
- Calories: 460 kcal
- Cooking Time: 30 minutes
- Serving: 4
- Cuisine: American
- Diet: Weight Watchers
- Preparation Time: 15 minutes
EQUIPMENT:
- Large nonstick skillet
- Measuring spoons
- Tongs
- Wooden spoon
- Meat thermometer
- Serving plates
- Medium saucepan
- Potato masher
- Cutting board
- Knife
- Measuring cups
INGREDIENTS:
CAJUN CHICKEN:
- 1½ lb boneless chicken breasts
- Two tsp salt-free Cajun seasoning
- ⅛ tsp salt
- Cooking spray
- Half tsp garlic powder
- 1 tbsp sugar-free hot honey-style syrup
- Quarter tsp black pepper
- 1 tbsp lime juice
- Half tsp smoked paprika
LIGHT SWEET POTATO MASH:
- 1½ lb sweet potatoes
- Quarter tsp black pepper
- ¼ cup unsweetened almond milk
- 1 tsp light butter
- Half tsp garlic powder
- ⅛ tsp salt
LIGHT CHARRED CORN:
- 2 cups corn kernels
- Cooking spray
- Quarter tsp smoked paprika
- 1 tbsp lime juice
- 2 tbsp cilantro
- Quarter tsp salt-free Cajun seasoning
INGREDIENT NOTES:
CHICKEN BREAST:
- It is the main protein that gives a lean filling and makes the dish light. Chicken breast has a mild taste that works well with Cajun seasoning and hot honey. You may use boneless chicken thighs as per your preference.
SALT-FREE CAJUN SEASONING:
- This seasoning includes a smoky and savory taste without adding sodium. You may use a homemade blend of onion powder, paprika, oregano, garlic powder, black pepper, and cayenne pepper as a replacement.
SUGAR-FREE HOT HONEY-STYLE SYRUP:
- It includes a sweet and spicy honey taste in the dish and keeps the sugar low. You may use regular hot honey as another idea, but the values will change.
SWEET POTATOES:
- They make the sweet and creamy mash in the dish. Sweet potatoes give fiber and make the meal more filling. You may replace half of the sweet potatoes with cooked cauliflower for a lighter mash.
UNSWEETENED ALMOND MILK:
- It makes the creamy mash while keeping the calories low. You may use skim milk as another option.
INSTRUCTIONS:
MAKE THE MASH:
- First, peel the potatoes and cut them into cubes, then put them in the saucepan.
- Cover the potatoes with water and boil them, then cook for 15 minutes.
- Drain the potatoes and put them back in the saucepan.
- Include light butter, salt, unsweetened almond milk, garlic powder, and black pepper.
- Mash the potatoes and add a little extra almond milk.
COOK THE CHICKEN:
- Use paper towels to dry the chicken then sprinkle salt-free Cajun seasoning on both sides.
- Include smoked paprika, salt, garlic powder, & black pepper, then rub the seasoning evenly on the chicken.
- Warm a skillet on medium heat and coat with cooking spray.
- Cook the chicken for 7 minutes, then flip it to again cook for another seven minutes.
- The temperature should be 165°F at the thickest part; then remove the chicken from the flame.
- Mix sugar-free hot honey-style syrup with lime juice and drizzle the mixture on the chicken.
- Turn the chicken gently to coat well and let it sit for five minutes.
CHAR THE CORN & ASSEMBLE:
- Clean the skillet, then warm it on medium-high flame, then coat with cooking spray.
- Cook corn, salt-free Cajun seasoning, and sprinkle smoked paprika in the skillet for 6 minutes.
- When the corn edges become brown, turn off the flame.
- Then add lime juice and fresh chopped cilantro on top.
- Divide the sweet potato mash between 4 plates and put one portion of Cajun chicken on each plate.
- Include charred corn and spoon the remaining glaze from the chicken on top, then serve.
SERVING SUGGESTIONS:
SALADS:
- Cucumber Lime Salad
- Tomato Cucumber Salad
- Garden Salad
- Light Coleslaw
VEGETABLE SIDES:
- Steamed Broccoli
- Garlic Green Beans
- Roasted Zucchini
- Lemon Asparagus
GRAIN SIDES:
- Cauliflower Rice
- Brown Rice
- Quinoa
- Cilantro Lime Rice
LIGHT SAUCES:
- Lime Greek Yogurt Sauce
- Light Ranch Sauce
- Cilantro Yogurt Sauce
- Cajun Yogurt Sauce
TIPS:
- Cook the ingredients in the non-stick skillet to cool with little or no oil.
- Avoid cooking the chicken too much to get better results.
- Dry the corn, then cook so it chars better and gives more brown edges.
- Include the glaze after cooking so it does not burn.
STORAGE INFORMATION:
FRIDGE:
- Include the chicken, mash, and corn in different containers, then store for 4 days.
FREEZER:
- Freeze the cooked chicken and sweet potato mash in the container for 3 months.
FAQs:
Can I include regular hot honey in this recipe?
- Yes, you may use one tbsp regular hot honey, but the calories and points will increase.
Is butter good to exclude from this dish?
- Yes, you may skip it and use 2 tbsp unsweetened almond milk in the mash.
Can I include skim milk in this meal?
- Yes, you may add skim milk as a substitute for unsweetened almond milk.
Is this recipe good to prepare earlier?
- Yes, you may cook the chicken, mash, and corn early, then chill them for 4 days in separate boxes.
Does this dish contain spice?
- No, it has mild spice that you can adjust by using mild Cajun seasoning and honey-style syrup.
NUTRITIONAL INFORMATION:
Net carbs: 44 g
Iron: 2.2 mg
Total carbs: 51 g
Calories: 440 kcal
Vitamin A: 19,500 IU
Fiber: 7 g
Calcium: 105 mg
Protein: 45 g
Sodium: 450 mg
Potassium: 1,150 mg
Weight Watchers Points: 5 Points