Cajun Chicken Breast & Rice Recipe | Slimming Friendly


Delicious Slimming Friendly Chicken Recipe, Cajun chicken breast with spinach and tomato rice.

I've said it before and I'll say it again. Sometimes the best meals are the ones that you throw together, usually with whatever random ingredients you have lying around.

This is very much one of those dishes. I had some chicken that needed to be used, and some spinach that looked like it only had a few hours to live. 

Teamed up with some other bits and bobs, I created this tasty Cajun chicken breast and veggie rice.

I made the Cajun seasoning mix and had some leftover for another day as well.

You can use the seasoning on the chicken and cook it in the oven, or pan-fry, or gill. I cooked this breast in the oven.

You can have a play around with what goes in the rice, I just used what I had in the house.

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By making the seasoning yourself, you can adjust how spicy you have it to your taste, by adding more or less chilli. Personally, I think this dish works well with a bit of a kick!

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Cajun Chicken Breast & Rice Recipe

Extra Easy Syn Value: Syn Free

Healthy Extras: none

All syn calculations are my own, and are for guidance only. I am not affiliated with Slimming World in any way. These are meals and recipes that I have followed myself. This website is unofficial and in no way part of or representative of Slimming World. You should check with Slimming world for the most up to date Syn values using official resources such as the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

You will need:

For the Cajun seasoning:

2 tsp smoked paprika
2 tsp garlic powder
1  tsp oregano
1 tsp thyme
1 tsp onion powder
1 tsp cayenne pepper
1 tsp ground black pepper
1 tsp salt
1/2 tsp red pepper flakes

low-calorie cooking spray
2 skinless chicken breasts

For the rice:

1 bowl cooked rice
Large handful of spinach
a handful of cherry tomatoes, sliced in half 
1 red onion, finely diced
1 garlic clove, finely diced
1/2 tsp of turmeric
1/2 tsp smoked paprika


Spray the chicken breasts with low-calorie cooking spray to cover.

Mix the ingredients together for the Cajun spice mix, then sprinkle half of it over the chicken breasts. Ensure each one is covered well with all the seasoning.

Place chicken breasts in an ovenproof dish and cook for 25 minutes, checking each breast is cooked through. Remove from the oven, cover and let rest for 10 minutes. If you're pan-frying it, add the breasts to the pan and cook for 5 minutes then turn and cook for another 4-5 minutes.

To prepare the rice, add some low-calorie cooking spray to a large frying pan. Add the tomatoes, onion and peppers and fry off for 2 mins.

Add in the garlic and spinach and cook for another 2 minutes, or until the spinach has wilted.

Add the rice, turmeric and the smoked paprika. Stir fry for another 2 mins and mix everything together.

When the chicken is ready, serve on top of the rice and enjoy!


I am not affiliated with Slimming World in any way. These are meals and recipes that I have followed myself. 

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