Recipes

Cajun Chicken Dirty Rice

Name: Cajun Chicken Dirty Rice
Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins
Yield: 4
Ingredients: ["2 chicken breasts ","400g tin of kidney beans ","300g basmati rice ","200g frozen peas ","2 red onions ","4 garlic cloves ","3 tbsp tomato puree ","1 low salt chicken stock cube ","1 tsp olive oil ","","<strong><u>For the homemade cajun spice</u></strong>","½ tsp onion powder","½ tsp garlic powder","½ tsp white pepper","½ tsp ground black pepper","½ tsp thyme","½ tsp oregano","½ tsp smoked paprika","¼ tsp cayenne pepper"]

Prep time: 10 mins

Cooking time: 25 mins

Total time: 35 mins

4 servings

Low salt, Low saturated fat

Gluten Free

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

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.
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.
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.
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.
Combine the chicken mixture with the cooked rice and serve.