HIGH PROTEIN Budget-Friendly Cajun Meal Prep In 30 Minutes!

By Chef Jack Ovens · 30 min

Ingredients

Instructions

1. Mix the onion powder, garlic powder, sweet paprika, dried oregano, dried thyme, chilli powder and a generous pinch of salt in a small bowl to make the Cajun spice mix.
2. Halve the chicken breasts horizontally to make thinner fillets. Coat with the avocado oil and rub in 9 g of the Cajun spice mix.
3. Heat a large pan over medium-high heat and cook the chicken for about 4 minutes per side until golden brown and fully cooked. Rest for a few minutes, then slice.
4. In a pot, cook the diced onion over medium heat until soft. Add the grated garlic and 4 g of the Cajun spice mix, and cook for 30 seconds more until fragrant.
5. Add the washed basmati rice, 600 g cold water and a pinch of salt. Bring to a boil, then reduce to low, cover and cook for 12 minutes.
6. Remove from the heat, keep covered and rest for 4 minutes, then fluff with a fork.
7. Mix the mayonnaise with the remaining Cajun spice mix (6 g) in a small bowl. Taste and adjust, adding salt or a little lemon juice if you like.
8. Serve the sliced chicken over the rice with the Cajun mayo.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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