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Cajun Chicken and Brown Rice Black Eye Pea Pileau

fridayCajun Chicken and Brown Rice Black Eye Pea Pileau

Cajun Chicken

    2 TB canola oil
   1/2 egg white
   1 TB skim milk
   2 tablespoons paprika
   1/4 tablespoon cayenne
   1 1/4 tablespoons black pepper
   1 1/2 tablespoons garlic powder
   3/4 tablespoons onion powder
   3/4 tablespoons dried oregano
   3/4 tablespoons dried thyme
   4 boneless, skinless chicken breasts
   1/4 cup all purpose flour
   1/4 cup yellow fine cornmeal
   Kosher salt to taste


Whisk together the egg and milk. In a bowl mix the spices and seasonings together. Add a little of the mixture to the milk and egg solution. In another bowl mix cornmeal and flour together. Add a little spice mixture to the flour and cornmeal mixture. Season chicken with salt and pepper on both sides. Dip chicken into the milk/egg mixture. Dredge chicken into the flour mixture and shake off excess flour. Pour oil in a large saute pan over medium high heat. Heat the oil until the thermometer registers 350. Place chicken in the pan and cook for 3 to 5 minutes on that side. Turn chicken over and cook for an additional 5 to 7 minutes depending on the thickness of the breast. The internal temperature should read 165.

Black Eye Pea Pileau

   1 TB canola oil
   2 TB raw unsalted sunflower seeds
   1/2 medium onion, finely chopped
   1/2 garlic clove, finely chopped
   1 cup black eye peas (about 1 1/2 lbs in shells) or frozen black-eye peas (1/2 lb; do not thaw)
   1 cup water
   2 TB scallions chopped fine
   1/2 TB kosher salt


Place oil in large heavy saucepan over moderate heat. Add sunflower seeds, onions and garlic and cook for 2 to 3 minutes stirring occasionally. Stir in peas and water and simmer, uncovered, until tender, 30 to 35 minutes. Stir in scallions and salt and pepper to taste.

Brown Rice

   2 TB extra-virgin olive oil
   1/2 red bell pepper, cut into 1/2-inch pieces (1 cup)
   3/4 cups coarsely chopped onion
   1/2 cup brown rice
   1/2 Turkish or 1/4 California bay leaf
   1 1/2 cups water


In a separate sauce pot add oil and place over medium heat. Add peppers and onions and cook for 2 to 3 minutes. Add rice and cook an additional 3 to 5 minutes stirring constantly. Add bayleaf and water and bring to a vigorous boil. Reduce heat to low and cook, tightly covered with lid, until rice is tender and liquid is absorbed, about 20 minutes. Remove from heat and let stand, covered, 10 minutes. Season with salt and pepper.
Once rice finishes add black eye peas to rice, check seasoning and serve.

Nutrition Facts

Per Serving  
Calories 571
Total Fat 23g
Saturated Fat 3g
Sodium 1255mg
Protein 38g


Food Group Analysis

Food Group Amount
Grains 1 1/4 oz
Vegetables 2 cups
Fruits --
Milk --
Meats 4 2/3 oz


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$3.45 per person
$13.80 total cost, full meal