Ingredients
- 1/2 Chicken Breast
- 50 g Uncooked Rice
- 75 g Broccoli
- 50 g Green Beans
- 50 g Sweetcorn
- 8-10 Sprays Butter Spray Oil
- 1-2 Pinch Cajun Spice
- 1-2 Pinch Garlic Powder
- 1 Pinch Salt
- 1 Pinch Pepper
Servings: Portion
Instructions
Chicken
- Slice/Dice into 2-3 pieces then spray with Oil and add Garlic Powder, Cajun Spice, Salt & Pepper and refrigerate for 1 Hour.
- Fry with Spray Oil on a quite high heat for 3-4 minutes each side.
- They will be quite big pieces but I then cut in half after cooking them to make sure they are cooked all the way through.
Veg
- Steam or Boil (I prefer Steam and if I boil I add some Veg Stock) for 3-5 Minutes and drain.
Rice
- Bring water to the Boil (Double the amount of Water to Rice), add Rice and cook for 12-14 minutes on a medium high heat stirring every couple of minutes. Drain and sit to one side.
Recipe Notes
Chicken
from Muscle Foods
Calories = 349,
Carbs = 47.5g,
Fat = 3.5g,
Protein = 32g.
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