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.
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.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 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.)
- 1 unwaxed lime
- 1 handful of fresh coriander
- 200g baby tomatoes
- 140g sweetcorn (sweetcorn, water, salt)
- 80g quinoa (Quinoa 100%)
- 1 tbsp Cajun spice mix (Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
- 2 British Free Range chicken breasts
- 1 onion
- 1 courgette
- 2 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 pepper
Nutritional Information
Calories: 609
Protein: 54g
Carbs: 53g
Fat: 21g
Ingredients
- 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)
- 200g baby tomatoes (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)
Nutritional Information
Calories: 609
Protein: 54g
Carbs: 53g
Fat: 21g
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.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
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
- Pull out a large frying pan, a medium saucepan, a medium bowl & a sieve
Roast the veg
- Peel and quarter the onion. Thinly slice the courgette into 2cm half-moons. Thinly slice the pepper
- Transfer the courgette, pepper and three-quarters of the onion to the lined baking tray and toss with the garlic paste, 1 tsp 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 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
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
- Return the cooked quinoa to the saucepan. Stir in the roast veg and the maple mustard dressing
- Share the Cajun chicken between plates, with the quinoa and salsa alongside. Garnish with the remaining lime wedges
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.