Jennis Fitness

A Louisiana-inspired dish made with Cajun chicken and rice. We use free-range chicken breast in a smoked tomato sauce with rice and sweet peppers.

Cook time: 30 minutes

Serves: 4

Ingredients:

120g baby spinach

120g sundried tomatoes

160g brown rice

1 brown onion

 1 vegetable stock cube

1 yellow pepper

 2 tbsp oil

2 tsp Cajun spice

 400g chopped tomatoes

 4 garlic cloves

 4 tsp smoked paprika

 4 x 170g free-range chicken breast

 Medium handful of flat-leaf parsley

Method

1. Boil a kettle. Dissolve the vegetable stock cube in a jug with 100ml boiling water.

2. Rinse the brown rice and place in a saucepan with 600ml boiling water and a pinch of sea salt. Simmer for 20-25 mins until cooked, then drain.

3. Slice each chicken breast into 5 thin strips and place into a bowl with the Cajun spice (use half for less heat), mix well to coat the chicken. Heat a large frying pan with 1 tbsp oil on a medium heat. Fry the chicken for 5-8 mins on both sides until golden in colour, then remove from the pan and keep warm.

4. Meanwhile, peel and finely dice the onion and garlic. Chop the yellow pepper into bite-sized pieces and roughly chop the sundried tomatoes.

5. Heat the same pan that the chicken was cooked in with 1 tbsp oil on a medium heat and cook the onion and pepper until golden for 5 mins, then add the garlic, sundried tomatoes and smoked paprika and cook further for 1 minute.

6. Roughly chop the parsley leaves and add half to the pan, followed by the chopped tomatoes, vegetable stock and chicken strips, stir and simmer for 10 mins until the sauce has thickened and the chicken is cooked through. Then add the spinach and brown rice and mix through. Season with sea salt and black pepper to taste.

7. To serve, place the Cajun chicken jambalaya onto four warm plates and scatter over the remaining parsley.

548 calories • 55g carbs • 15g fat • 50g protein

Allergens: Celery, Mustard

Recipe courtesy of Mindful Chef