Syn Free One Pot Cajun Chicken & Rice

November 11, 2016 By: Cliona 13 Comments

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

Easy, syn free and saves on the washing up!

45Total Time

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Ingredients

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

Instructions

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

Notes

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

https://basementbakehouse.com/2016/11/syn-free-one-pot-cajun-chicken-rice/

Nutrition

Calories: 407 cal

Carbohydrates: 67 g

Fat: 7 g

Sodium: 197 g

Cholesterol: 37 g

Protein: 17 g

Fiber: 2 g

13 Comments

Eb Gargano / easypeasyfoodie.com

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!
  
AMANDA GRATRIX

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!
  
AMANDA GRATRIX

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 :)

Syn Free One Pot Cajun Chicken & Rice

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