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Cajun chicken grain bowl
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2 x corn on the cobs
2 x 270g packs cajun marinated breast fillets
½ tbsp olive oil
5 salad onions, thinly sliced
400g can kidney beans, drained and rinsed
250g pack Love Life Spelt, Quinoa, Red Rice & Wild Rice
½ small cucumber, grated (about 200g)
15g mint, leaves only, roughly chopped
150g low-fat Greek yogurt
1. Preheat the oven to 180ºC, gas mark 4 and warm an ovenproof griddle pan over a high heat. Add the corn to the griddle and cook for 5 minutes, turning occasionally, until charred. Add the chicken and cook for a further 7 minutes, turning halfway through, until there are griddle marks. Put the griddle pan in the oven and continue to cook for another 10 minutes, until the chicken is cooked through, the juices run clear and there is no pink meat.
2. Meanwhile, heat the olive oil in a saucepan over a medium heat. Add the salad onions and cook for 3-4 minutes, until softened, before stirring in the kidney beans. Cook for 2 minutes, then stir in the grains with a splash of water, cover with a lid and cook for another 2 minutes. Remove from the heat but leave covered.
3. Meanwhile, combine the cucumber, most of the mint and yogurt. Use a sharp knife to carefully remove the kernels from the corn cobs in large chunks, if possible. Slice the chicken fillets. To serve, spoon the grains into 4 bowls. Top with the corn and chicken, then finish with a dollop of the yogurt and the remaining mint leaves.
Cook’s tip Don’t leave any remaining cucumber unused. Cut into rounds and top with houmous, cream cheese or other dips for a quick snack; remove the seeds and steep in a quick pickle before serving with fish or lamb; or try deseeded chunks of cucumber in a stir fry.
Typical values per serving:
1 of your 5 a day; high in fibre.
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