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.