Cajun Chicken Rainbow Rice

Name: Cajun Chicken Rainbow Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Southern, Cajun And Creole, American
Ingredients: 1 onion finely chopped; 2 sticks celery finely chopped; Low calorie cooking spray; 2 chicken breasts chopped small; 1 green pepper deseeded and chopped; 1 red pepper deseeded and chopped; 3 tablespoons Cajun spice mix; 250 g (9oz) long grain rice; 500ml (18fl oz) hot chicken stock; 100g (3 1/2 oz) sweetcorn; Pepper; Handful of parsley

4 steps

Prep:10minCook:20min

Serves 4

Updated at: Thu, 17 Aug 2023 00:07:05 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories526.5 kcal (26%)

Total Fat14.1 g (20%)

Carbs65.1 g (25%)

Sugars6.6 g (7%)

Protein33.1 g (66%)

Sodium1484.4 mg (74%)

Fiber3.2 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low calorie cooking spray

3 tablespoonsCajun spice mix

250glong grain rice

500mlchicken stock

hot

100gsweetcorn

pepper

parsley

Instructions

Step 1

In a sauté pan with a lid, fry the onions and celery in low calorie cooking spray for 5 minutes, then add the chicken, peppers and Cajun spice mix. Stir fry for 5 minutes.

Step 2

Stir in the rice, then pour in the hot stock, add the sweetcorn and mix together. Place the lid on the pan and leave to simmer for 12 minutes.

Step 3

Remove the lid from the pan, fluff the rice with a fork and simmer for a further 2 - 3 minutes, just to steam off any remaining liquid and ensure the rice is cooked through.

Step 4

Check the rice is tender, then serve sprinkled with pepper and scatter with parsley.