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Warm Cajun Chicken Bowl with Rice and Avocado Dressing

You could also include some thinly sliced pak choi or red or yellow peppers in this dish. Cook along with, or instead of, the broccoli.

4 people
30 min

Ingredients

  • 4 chicken fillets
    200g brown rice
    2 tablesp. Cajun seasoning
    1 tablesp. rapeseed or olive oil
    Salt and freshly ground black pepper
    150g tender stem broccoli, trimmed
    ½ red onion, peeled and thinly sliced
    150g cherry tomatoes, cut in half
    Juice of a lemon
    A handful of fresh coriander leaves, roughly chopped

  • 2 ripe avocados
    2 tablesp. Greek style natural yogurt
    Juice of a lemon
    Salt and black pepper

Main

  • 4 chicken fillets
    200g brown rice
    2 tablesp. Cajun seasoning
    1 tablesp. rapeseed or olive oil
    Salt and freshly ground black pepper
    150g tender stem broccoli, trimmed
    ½ red onion, peeled and thinly sliced
    150g cherry tomatoes, cut in half
    Juice of a lemon
    A handful of fresh coriander leaves, roughly chopped

Avocado Dressing

  • 2 ripe avocados
    2 tablesp. Greek style natural yogurt
    Juice of a lemon
    Salt and black pepper

Method

Copy Text

Cook the rice as per packet instruction. Add a little Cajun seasoning to the cooking water.

While the rice is cooking mix the oil and remaining Cajun seasoning in a small bowl. Brush this mixture over the chicken, then season with a little salt and black pepper. Heat a non-stick pan over a medium heat. Add a drizzle of oil then add the chicken. Cook for 3-4 minutes on each side or until cooked through. Remove from the pan and keep warm.

Add 2 tablespoons water and a splash of oil to the juices in the pan then add the broccoli and red onion. Cook for a couple of minutes until the onion has softened and the broccoli has wilted.

To make the Avocado Dressing: Place all the ingredients in the processor and whiz for a few seconds.

Place the cooked rice in a mixing bowl. Add the tomatoes, juice of half the lemon, salt and pepper and mix well. Set aside a little coriander to sprinkle over the final dish, add the rest to the rice and mix. Then divide the rice between four serving bowls and add the broccoli and onion mixture. Slice the chicken and add to the bowls. Spoon on some avocado dressing, a squeeze of remaining lemon juice and a sprinkle of coriander leaves.

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Method

Copy Text

Cook the rice as per packet instruction. Add a little Cajun seasoning to the cooking water.

While the rice is cooking mix the oil and remaining Cajun seasoning in a small bowl. Brush this mixture over the chicken, then season with a little salt and black pepper. Heat a non-stick pan over a medium heat. Add a drizzle of oil then add the chicken. Cook for 3-4 minutes on each side or until cooked through. Remove from the pan and keep warm.

Add 2 tablespoons water and a splash of oil to the juices in the pan then add the broccoli and red onion. Cook for a couple of minutes until the onion has softened and the broccoli has wilted.

To make the Avocado Dressing: Place all the ingredients in the processor and whiz for a few seconds.

Place the cooked rice in a mixing bowl. Add the tomatoes, juice of half the lemon, salt and pepper and mix well. Set aside a little coriander to sprinkle over the final dish, add the rest to the rice and mix. Then divide the rice between four serving bowls and add the broccoli and onion mixture. Slice the chicken and add to the bowls. Spoon on some avocado dressing, a squeeze of remaining lemon juice and a sprinkle of coriander leaves.

Recipe video