Syn Free One Pot Cajun Chicken & Rice Bake - Slimming World - Recipe - Recipes - Dinner - Easy - Simple - Video - Recipe

Syn Free One Pot Cajun Chicken & Rice

A delicious, healthy, totally syn free and super easy recipe, this Cajun Chicken & Rice is a must make! I hate washing up, so a meal that only uses one pan always makes me happy! Watch the video for step by step instructions, and see the recipe below for ingredients and written directions too!

Serves 4

Syn Free One Pot Cajun Chicken & Rice

Easy, syn free and saves on the washing up!

45Total Time

Save RecipeSave Recipe


  • 2x Chicken Breasts
  • 1tbsp Cajun Spice
  • 300g Rice
  • 200mls Chicken Stock
  • 1x Can Tinned Tomatoes
  • 3x Bell Peppers
  • 1x Onion
  • Fry Light
  • 70g Grated Cheddar Cheese


  1. Preheat your oven to 190 degrees.
  2. Fry the onions over a high heat, add the chicken and fry until browned.
  3. Add the peppers and continue to fry for a few minutes.
  4. Add the Cajun spice and mix.
  5. Pour in the tinned tomatoes and simmer for a few more minutes.
  6. Pour in the stock and mix together, and then pour in the rice. Simmer for 10 minutes.
  7. Stir and then mix in the cheese.
  8. Bake for 25 minutes in the oven, then serve with a sprinkling of cheese!


Syn free using half your Healthy Extra A when serving four people.


Calories: 407 cal
Carbohydrates: 67 g
Fat: 7 g
Sodium: 197 g
Cholesterol: 37 g
Protein: 17 g
Fiber: 2 g



  • Eb Gargano /

    11/11/2016 at 8:57 pm

    Loving the recipe video, Cliona - really good job. Especially since it is your first one!! I still haven't given video a go but I feel I really should get started soon!! (I've been saying that for about a year!) And such a lovely simple, healthy recipe - so completely up my street - yum! Thanks for linking up to #CookBlogShare :-) Eb x
    1. Cliona

      13/11/2016 at 12:35 pm

      Thanks Eb! The videos are far from professional yet, shot and edited on my phone, but they're something a bit different I guess ? x
  • Kirsty Hijacked By Twins

    14/11/2016 at 2:33 pm

    Oooh Cliona this looks so tasty! This is perfect, I am on the lookout for lovely syn free dish! Thank you for sharing with #CookBlogShare x
    1. Cliona

      14/11/2016 at 2:45 pm

      Thanks Kirsty! It's a new favourite for sure ? x
  • Audrey

    11/12/2016 at 6:12 pm

    Tnx Kristy, nice receipt will try it.
    1. Cliona

      17/12/2016 at 6:15 pm

      Thanks Audrey!

    25/05/2017 at 2:43 pm

    Hi cliona i was wondering could this be warmed up the next day ? I made this last week and there wasn't enough chicken or spice for 4 people so this time will be using more chicken and other ingredients too.
    1. Cliona

      25/05/2017 at 3:32 pm

      Hi Amanda, yes absolutely! Some people are a bit against reheating rice but make sure it's hot all the way through and you'll be fine!

    26/05/2017 at 12:27 pm

    Thank you Cliona i used a 1kg of chicken and that gave us 5 portions so i can have it tonight for my tea.
  • Katrina

    30/07/2017 at 7:21 pm

    Looks fab going making it now can u freeze it
    1. Cliona

      15/08/2017 at 5:22 pm

      Hi Katrina, some people don't like to reheat chicken or rice, however I freeze and reheat with good results so it's up to you :)
  • Kate

    04/09/2017 at 5:59 pm

    Hey, I'm just wondering what rice you used, as mine has been in the oven for way longer than 25 mins and it's still hard. I've had to add extra water too. The flavours are delicious though.
    1. Cliona

      04/09/2017 at 8:35 pm

      I think I used easy cook white rice from Tesco for this recipe, but if it's not cooking just do exactly what you've done and add a bit more liquid and keep it simmering for as long as it needs :)

Leave a comment

Your email address will not be published. Required fields are marked *

Rate this recipe:

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Previous Post Next Post