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
- 190g Tomatoes Baby Seasonal Mix
- 1 pepper
-
2 tsp garlic paste(Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 courgette
- 1 onion
- 2 British Free Range chicken breasts
-
1 tbsp Cajun spice mix(Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
-
80g quinoa(Quinoa 100%)
-
140g sweetcorn(sweetcorn, water, salt)
- 1 handful of fresh coriander
- 1 unwaxed lime
-
30g maple and mustard dressing (Mustard)(cold pressed rapeseed oil, cider vinegar, maple syrup, water, dijon mustard, wholegrain mustard, salt, ground black pepper, xanthan gum.)
Allergens
Contains:
Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 90Kcal | 608Kcal |
| 376kJ | 2544kJ | |
| Fat | 3.1g | 21g |
| of which saturates | 0.7g | 4.7g |
| Carbohydrates | 8g | 53g |
| of which sugars | 3.1g | 21g |
| Protein | 8.0g | 54g |
| Salt | 0.21g | 1.4g |
| Fibre | 1.9g | 13g |
Ingredients
Ingredients
- 190g Tomatoes Baby Seasonal Mix (use half)
- 1 handful of fresh coriander (use half)
- 1 British Free Range chicken breast
-
30g maple and mustard dressing (use half) (Mustard)(cold pressed rapeseed oil, cider vinegar, maple syrup, water, dijon mustard, wholegrain mustard, salt, ground black pepper, xanthan gum.)
- 1 courgette (use half)
-
1 tbsp Cajun spice mix (use half)(Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
- 1 onion (use half)
- 1 unwaxed lime (use half)
- 1 pepper (use half)
-
140g sweetcorn (use half)(sweetcorn, water, salt)
-
80g quinoa (use half)(Quinoa 100%)
-
2 tsp garlic paste (use half)(Garlic, Olive Oil, Sea Salt, Citric Acid)
Allergens
Contains:
Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 90Kcal | 608Kcal |
| 376kJ | 2544kJ | |
| Fat | 3.1g | 21g |
| of which saturates | 0.7g | 4.7g |
| Carbohydrates | 8g | 53g |
| of which sugars | 3.1g | 21g |
| Protein | 8.0g | 54g |
| Salt | 0.21g | 1.4g |
| Fibre | 1.9g | 13g |
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Cajun-spiced Chicken Breast with Quinoa & Sweetcorn Salsa
Tender free-range British chicken is the perfect match for fiery Cajun spices. Serve with quinoa, studded with colourful veg. A zingy tomato and sweetcorn salsa on the side to add freshness. Drizzle with a maple and mustard dressing to complete the feast.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 190C
- Line a baking tray with parchment paper
- Pull out a large frying pan, a medium saucepan, a medium bowl & a sieve
Roast the veg
- Peel and cut three-quarters of the onion into 2cm wedges. Thinly slice the courgette into 1cm half-moons. Thinly slice the pepper
- Transfer the courgette, pepper and onion wedges to the lined baking tray and toss with the garlic paste, 1 tsp olive oil and a pinch of salt and pepper
- Roast for 20-25 mins / air fryer 15-18 mins, until soft and golden
Roast the chicken
- Rub the chicken with the Cajun spice mix and a pinch of salt and pepper
- Heat the large frying pan with 2 tsp olive oil on medium-high heat. Once hot, add the chicken and cook for 4 mins per side, until golden brown
- Transfer the chicken to the veg tray and roast for 14 mins, until cooked through
Get the quinoa on
- Meanwhile, bring the medium saucepan filled with salted hot water to a boil. Once boiling, add the quinoa and boil for 13-14 mins, until cooked, then drain and return to the pan
Make the salsa
- Drain and rinse the sweetcorn. Finely dice the tomatoes and remaining onion. Finely chop the coriander. Quarter the lime
- In the medium bowl, combine the sweetcorn, tomatoes, onion and coriander. Squeeze in the juice from half the lime. Season with salt and pepper and mix well
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
- Once cooked, stir in the roast veg and half the maple mustard dressing into the quinoa
- Share the Cajun chicken between plates, with the quinoa and salsa alongside. Garnish with the remaining lime wedges and drizzle with the remaining dressing to finish
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