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Cajun Chicken Rice Bowl

Cajun Chicken Rice Bowl

with Roast Veggies

3.4 / 4 Rating
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All aboard! Next stop the Cajun Station, aka Flavourtown aka you're not going to believe you whipped this dish up yourself; it's that delicious. Do we sound a little over excited? It's only because this rice bowl is full of tasty treats, from Cajun chicken to sweet, colourful roasted veggies. Perfection, really.

Tags:Naturally Gluten-FreeNot Suitable for Coeliacs
Allergens:Milk
Preparation Time
35 minutes
Cooking difficulty
Level 1
Ingredients 
serving amount
2
4
Ingredients
serving amount
2
4

1 packet

basmati rice

1 packet

peeled pumpkin

1 unit

red capsicum

1 unit

zucchini

1 packet

chicken breast

1 sachet

Cajun seasoning

(ContainsTraces of Gluten,May contain traces of allergens)

1 tub

Greek yoghurt

(ContainsMilk,Traces of Gluten,Traces of Nuts,May contain traces of allergens)

1 bunch

spring onions

1 clove

garlic

Not included in your delivery

olive oil

1.5 cup

water (for the rice)

¼ tsp

Salt (for the rice)

20 g

butter

(ContainsMilk)

3 tsp

water (for the yoghurt)

¼ tsp

salt (for the veggies)*

Nutritional Valuesper serving
Nutritional Valuesper serving
Energy (kJ)3080 kJ
Fat22.3 g
of which saturates10.4 g
Carbohydrate78.5 g
of which sugars15.5 g
Protein50.5 g
Sodium644 mg
Utensils
Utensils
Chopping board
Knife
Garlic Press
Baking Paper
Baking Tray
Lid
Medium Pan
Medium Bowl
Medium Non-Stick Pan
Small Bowl
Spoon
InstructionsPDF
Instructions
1

Preheat the oven to 220°C/200°C fan-forced. Cut the peeled pumpkin into 2 cm chunks. Slice the red capsicum into 1 cm strips. Cut the zucchini into 2 cm chunks. TIP: Cut the veggies to the correct size to ensure they cook in the allocated time. Thinly slice the spring onion. Peel and crush the garlic.

2

Place the pumpkin, red capsicum and zucchini on the oven tray lined with baking paper. Drizzle with olive oil and add the salt (for the veggies) and a pinch of pepper. Toss to coat and roast on the top shelf of the oven for 20 minutes, or until tender.

3

While the veggies are cooking, melt the butter in a medium saucepan with a drizzle of olive oil over a medium heat. Add the garlic and cook for 1-2 minutes, or until golden and fragrant. Add the basmati rice, water (for the rice) and salt (for the rice) to the pan and bring to the boil. Reduce the heat to low. Simmer, uncovered, for 15-20 minutes, or until the rice is tender and all the liquid has been absorbed. Cover with a lid to keep warm.

4

While the rice is cooking, slice the chicken breast into 1 cm strips. In a medium bowl, combine the chicken strips, Cajun seasoning and a pinch of salt and pepper. TIP: Use less of the seasoning if you're sensitive to heat! In a medium frying pan, heat a drizzle of olive oil over a high heat. Once hot, add the chicken and cook, stirring, for 4-5 minutes, or until lightly browned and cooked through.

5

In a small bowl, combine the Greek yoghurt, the water (for the yoghurt) and a pinch of salt and pepper.

6

Divide the garlic rice between bowls and top with the Cajun chicken and the roast veggies. Spoon over the yoghurt drizzle and sprinkle with the spring onion.

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