Cajun spiced chicken rice bake

Posted: 12/01/2019

This hearty dish is perfect for after a gruelling session in the gym. Packed with vegetables and a generous helping of rice, this is a typical meal I'll have to fuel my body and aid recovery.

This is by far my favourite way to have chicken breast. Butterflied and griddled makes it feel more like a steak, and the seasoning gives it a great flavour. Doing the chicken this way stops it drying out as well which can easily happen with other methods.

Prep Time 15 mins
Cook Time 30 mins
Servings 2
Calories 720kcal
Carbohydrates 112g
Protein 40g
Fat 12g
  • 1tbsp Olive Oil
  • 1 Onion
  • 1 Red Bell Pepper
  • 1 Celery Stick
  • 1clove Garlic
  • 3tsp Cajun Spice Blend
  • 3tsp Mixed Herbs
  • 2 Chicken Breasts
  • 1tin Chopped Tomatoes
  • 200g Basmati Rice
  • Preheat the oven to 180C and also preheat two pans on the hob - a griddle pan for the chicken on high and a pan suitable for your oven on a medium heat
  • Finely chop the onion, celery and red pepper
  • Add the oil, then the chopped vegetables to the pan and stir until they soften
  • Put the garlic through a press and add to the vegetables, stirring to allow it to cook but not burn
  • Butterfly the chicken breasts and coat them in 1 tsp of the cajun spice blend, mixed herbs, black pepper and a bit of olive oil
  • Add the chicken breasts to the preheated griddle pan, and apply some pressure on the top to ensure you get chargrill lines - leave to grill for 3-4 minutes
  • By this point your vegetables should be nicely soft. Add the remaining cajun spice blend and the mixed herbs, stir in well
  • Add the chopped tomatoes, rice and water to your vegetable pan and stir in well
  • Gently lift the chicken breasts so see if the bottom is nicely charred, once you are happy turn them over to char the other side
  • Once both sides of the chicken are to your liking, gently rest them on top of your vegetable rice base
  • Put the lid on the pan and place in the oven for 10-15 minutes until the liquid is absorbed by the rice
  • Serve on a plate with the chicken breast resting on top of the rice bake