Nutrition balance score
Great
Glycemic Index
40
Low
Glycemic Load
28
High
Nutrition per serving
Calories695.7 kcal (35%)
Total Fat30 g (43%)
Carbs70.2 g (27%)
Sugars14.7 g (16%)
Protein40.8 g (82%)
Sodium864.6 mg (43%)
Fiber18.8 g (67%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Boil a kettle
Step 2
Peel and grate the garlic. Chop green beans into bite sized pieces. Drain and rinse canned corn & beans.
Step 3
Dissolve the chicken stock mix in boiled water with the soft cheese and grated garlic - this is your creamy garlic stock
Step 4
Add the smoked paprika, cayenne pepper (can't handle the heat? Go easy!), ground coriander, dried oregano, ground cumin, a pinch of sugar and salt and a generous grind of black pepper to a plate then give everything a good mix up - this is your Cajun spice blend
Step 5
Add the thighs breasts to the Cajun spice blend and turn them several times until they're fully coated in all the spices - these are your Cajun spiced chicken thighs
Step 6
Heat a large, wide-based pan (preferably non-stick with a matching lid) with a generous drizzle of vegetable oil over a medium-high heat
Step 7
Once hot, add the Cajun spiced chicken thighs to the pan and cook for 3 min on each side
Step 8
Add flour to the pan and stir it into the sauce around the chicken, so the flour soaks up the juices, then add the creamy garlic stock
Step 9
Add the chopped green beans, corn and beans to the pan with the chicken.
Step 10
Roughly tear in half of the basil (save some for garnish!) and season with a generous crack of black pepper and a pinch of salt
Step 11
Mix everything together and cook covered, stirring occasionally, for 12 min or until the chicken is cooked through (no pink meat!) - this is your Cajun chicken & sweetcorn casserole
Step 12
Serve the kickin' Cajun chicken & sweetcorn casserole in bowls
Step 13
Tear the remaining basil over the top and season with a grind of black pepper
Notes
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