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
Bookmark Recipe
Warm Cajun Chicken Bowl with Rice and Avocado Dressing
4 people
30 min
Nutrition per serving
-
kcal541kcals
-
protein45g
-
total fat22g
-
saturates5.5g
-
iron2.5mg
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carbs45g
Ingredients
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 TextCook 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.
The Quality Mark & You
Learn moreMethod
Copy TextCook 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
