Recipes

Cajun Chicken Dirty Rice

This Cajun Chicken Dirty Rice is a heart-healthy take on a spicy and satisfying favourite, made with lean protein, high-fibre beans, and plenty of veg. It’s low in saturated fat and salt, but full of flavour thanks to a homemade Cajun spice mix. Budget-friendly and simple to make, it’s a great way to feed four for around £1.40 a portion.

Method

1. Peel and thinly slice the red onions. Heat the olive oil in a frying pan over a medium heat and fry the onions for 2 minutes.
2. Cook the rice as per the packet instructions, add the peas in for the last 2 minutes of cooking. Once cooked, drain and put the rice back in the pan and cover until ready to serve.
3. Cut the chicken into thin strips and add them to the pan with the onions, cook for about 10 minutes until the chicken is cooked through.
4. Peel and mince the garlic and add to the pan with the chicken and onions for a further 1 minute. Crumble in the stock cube, add the tomato puree, Cajun spice and 200ml water and cook simmer for 2 minutes.
5. Combine the chicken mixture with the cooked rice and serve.