HIGH PROTEIN Budget-Friendly Cajun Meal Prep In 30 Minutes!

Cajun Chicken and Rice

Step 1: Prepare the Cajun Spice Mix [00:03]

Mix together the following spices in a bowl:

• 1.5 teaspoons onion powder
• 1.5 teaspoons garlic powder
• 1.5 teaspoons sweet paprika
• 1.5 teaspoons dried oregano
• 1.5 teaspoons dried thyme
• 0.5 teaspoon chili powder
• Salt and cracked black pepper to taste.

Step 2: Prepare the Vegetables [01:00]

• Dice 1 small brown or yellow onion.
• Grate 3 cloves of garlic on a microplane or chop them roughly.

Step 3: Make the Cajun Spiced Mayo [01:17]

In a bowl, combine:

• 125 g (or 0.5 cup) mayonnaise
• 2.5 teaspoons of the Cajun spice mix
• A pinch of salt and cracked black pepper.
• Optional: a little bit of lemon juice for acidity.
  Mix until thoroughly combined and set aside in the fridge.

Step 4: Prepare the Chicken [02:03]

• Butterfly 3 large boneless skinless chicken breasts (900 g or 1.9 lb) and cut into even-sized fillets.
• In a mixing bowl, coat the chicken with 4.5 teaspoons of the Cajun spice mix, a pinch of salt, and cracked black pepper.

Step 5: Cook the Rice [02:51]

• In a saucepan over medium heat, add a touch of avocado oil and the diced onion.
• Sauté for about 3 minutes until slightly translucent.
• Add the minced garlic and 2 teaspoons of the Cajun spice mix; cook for 30 seconds.
• Add 300 g of washed basmati rice and 600 ml of cold water, plus a touch more salt. Bring to a boil.
• Once boiling, reduce to low heat, cover, and cook for 12 minutes undisturbed. After 12 minutes, turn off the heat and let it sit for 4 minutes.

Step 6: Cook the Chicken [04:20]

• Heat a large pan over high heat and add a little avocado oil.
• Sear the chicken in two batches for 3 to 3.5 minutes on each side until cooked through and golden.

Step 7: Fluff the Rice [05:03]

• Carefully remove the lid from the rice, fluff it with a fork, and mix in the onions.

Step 8: Assemble the Meal Prep [05:20]

• In meal prep containers, place the rice at the bottom, followed by the chicken.
• Drizzle the Cajun spiced mayo over the top and optionally garnish with flat leaf parsley.

Step 9: Store [06:10]

• Let the containers cool slightly before sealing. Store in the fridge for up to 4 days or freeze for up to 4 months. Reheat in the microwave in 1-minute bursts.