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.
Free-range Cajun Chicken, Sweetcorn Salsa & Veggie Quinoa
Coat tender British free-range chicken in warm and vibrant Cajun spices. Serve with fluffy quinoa, studded with colourful veg. A zingy tomato and sweetcorn salsa brings freshness. Drizzle the lot with a sweet maple & mustard dressing.
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 1 onion
- 2 pepper
- 1 tbsp Cajun spice mix (Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
- 4 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lime
- 2 courgette
- 280g sweetcorn (sweetcorn, water, salt)
- 200g baby tomatoes
- 160g quinoa (Quinoa 100%)
- 600g diced British Free Range chicken breast
- 60g maple and mustard dressing (Mustard) (cold pressed rapeseed oil, cider vinegar, maple syrup, water, dijon mustard, wholegrain mustard, salt, ground black pepper, xanthan gum.)
Nutritional Information
Calories: 543
Protein: 49g
Carbs: 48g
Fat: 18g
Free-range Cajun Chicken, Sweetcorn Salsa & Veggie Quinoa
Coat tender British free-range chicken in warm and vibrant Cajun spices. Serve with fluffy quinoa, studded with colourful veg. A zingy tomato and sweetcorn salsa brings freshness. Drizzle the lot with a sweet maple & mustard dressing.
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 8 / air fryer 190C
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large frying pan, a sieve, a medium bowl & a large bowl
Golden veg
- Cut the peppers into bite-sized pieces. Thinly slice three-quarters of the onion into wedges. Thinly slice the courgettes into 1cm half-moons
- Transfer the prepped veg to the lined baking tray and toss with the garlic paste, 2 tsp oil and a pinch of salt and pepper
- Roast in the oven for 20-22 mins / air fryer 15-18 mins, until soft and golden
Get the quinoa on
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
Cook the chicken
- Place the chicken, Cajun spice and 2 tsp oil in the large bowl and mix to coat
- Heat the large frying pan on medium-high heat (we used the 30cm HexClad Hybrid Pan). Once hot, add the chicken and cook for 12 mins, stirring occasionally, until golden brown and cooked through
Make the sweetcorn salsa
- Meanwhile, drain and rinse the sweetcorn. Finely dice the tomatoes and the remaining onion. Finely chop the parsley
- Transfer everything to the medium bowl, then squeeze in the juice from half the lime. Season with salt and pepper. Mix well
Last bits & plate up
- Check your chicken is cooked through by cutting a large piece in half; the flesh should be white and the juices running clear
- Return the cooked quinoa to the saucepan. Add the roasted veggies and half the maple mustard dressing to the cooked quinoa and mix
- Share Cajun chicken between bowls, with the quinoa and sweetcorn salsa on the side. Drizzle the remaining maple mustard dressing over the chicken and garnish with the remaining lime, cut into wedges
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