Grilled Cajun Chicken Breast With Southern Dirty Brown Rice

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  360g

• Olive oil

  Salad or cooking

  18g

• Brown rice

  Long-grain, raw

  120g

• Garlic

  Raw

  2 cloves, minced or 6g

• Corn

  Sweet, yellow, canned, cream style, regular pack

  36g

• Red bell pepper

  Sweet, raw

  1 large (2-1/4 per pound, approx 3-3/4" lo or 164g

• Tomatoes

  Red, ripe, raw, year round average

  1 medium whole or 123g

• Parsley

  Raw

  10 sprig or 10g

• Lemon juice

  Raw

  4 tbsp or 60g

• Carrots

  Raw

  2 medium or 122g

• Spices Cajun Seasoning

  Compliments

  2 tsp or 8g

• Red Onion

  Freshdirect

  30g

Directions

1. Marinade chicken breast with 1 tsp. cajun spice and 2 tbsp. lemon juice in a bowl. Refrigerate for 2-3 hoursCombine the corn kernels, capsicum, tomato, onion, parsley, 10ml olive oil & 2 tbsp. lemon juice in a bowl, set asideBoil 180ml of water in a saucepan over medium heat and cook the brown rice for 25 minutes or until the rice expands. Once cooked set asideHeat 5ml of olive oil in a pan over medium-high heat, and cook the onion and carrot for 3-4 minutes. Mix in the crushed garlic, 1 tsp. cajun spice and cook for a minute. Add the cooked brown rice to the pan and stir to mix well. Season with Himalayan salt and pepperTo cook the chicken, heat 5ml of olive oil in a pan over medium heat and cook the two chicken fillets for 5 minutes on each side or until cooked in the center. Pour the marinade liquid to the pan to deglazeDivide the chicken breast, brown rice and corn salsa between two platesAdd the chopped parsley over the chicken for garnishServe one meal and refrigerate the second meal for tomorrow’s leftover

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