The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 25g honey
- 2 tbsp tomato purée
- 1 tsp cumin seeds
- 2 avocado
- 1 handful of fresh coriander
-
140g sweetcorn(sweetcorn, water, salt)
- 2 pepper
- 1 onion
-
1 tbsp Cajun spice mix(Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
- 600g British Free Range chicken thighs
- 3 garlic clove
- 1 unwaxed lemon
-
200g brown rice(100% Brown Rice)
Allergens
None
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 147Kcal | 717Kcal |
| 615kJ | 3001kJ | |
| Fat | 7.0g | 34g |
| of which saturates | 1.8g | 9.0g |
| Carbohydrates | 13g | 63g |
| of which sugars | 3.1g | 15g |
| Protein | 8.3g | 40g |
| Salt | 0.16g | 0.76g |
| Fibre | 2.5g | 12g |
High protein
1/3 daily fibre
8 plants
Cajun-spiced Grilled Chicken with Veggie Fried Rice & Mashed Avocado
Grill free-range British chicken thighs with vibrant Cajun-style marinade, till golden and delicious. Served alongside? A vegetable fried rice studded with pepper and sweetcorn and creamy mashed avocado to balance the heat.
Cooking Instructions
Cooking Instructions
Before you start
- Line a baking tray with silver foil
- Bring a large saucepan filled with salted water to a boil
- Pull out a large frying pan, a large bowl, a medium bowl, a sieve, a grater & a measuring jug
Cook the rice & marinate the chicken
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Finely chop or crush the garlic. Zest the lemon and cut into wedges
- In the large bowl, combine the Cajun spice, half the garlic, the juice from 1 lemon wedge, 1 tsp oil and a pinch of salt and pepper. Add the chicken and leave to marinate
Do the prep
- Finely slice the onion. Dice the peppers into 1cm chunks. Drain the sweetcorn. Roughly chop the coriander
- Dice the avocados into 1cm chunks, then mash with the back of a fork and add to the medium bowl. Add half the coriander, a squeeze of lemon juice, salt and pepper. Mix well, then set aside
Grill the chicken
- Preheat the grill to high (240C)
- Lay the chicken thighs flat onto the foil-lined baking tray and grill for 16 mins, until golden and cooked through
Start the rice
- Meanwhile, heat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the pepper, sweetcorn and onion and cook for 6-8 mins, until softening. Season with salt and pepper
- Add the cumin seeds and remaining garlic and cook for another 1 min, then stir in the tomato puree and 50ml water and cook for 2 mins
- When ready, stir in the cooked rice, lemon zest, the juice from 1 lemon wedge, salt and pepper
- In the final 2 mins of grilling, drizzle the honey over the chicken and turn to coat, then return to the oven to glaze
Plate up
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
- Thinly slice the chicken against the grain
- Share the chicken between plates, with the veggie rice and mashed avocado alongside. Sprinkle with the remaining coriander. Spoon over any chicken cooking juices. Garnish with any remaining lemon wedges
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