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Cajun Chicken On Steamed Rice With Garlic Cucumber Yoghurt Topping

≡ Cajun chicken is incredibly full of flavour and requires very little skill to make. For your viewing pleasure, here’s a video from Joel at Recipe30 to show you how he makes this recipe. There are big dieting mistakes he makes that I’ll be addressing and changing in my own recipe below.

  • Honest Prep Time: 5 Minutes
  • Time Spend Marinating: 60 Minutes
  • Cook Time: 30 Minutes
  • Level Of Difficulty: Easy

Ingredients

For the marinade:

  • Skinless chicken breast
  • 2 cups of low fat greek yoghurt
  • 1 tsp of garlic powder
  • 1 tsp of onion powder
  •  3/4 tsp of cayenne pepper
  • 1 tsp of smoked paprika
  • 1 tsp of dried thyme
  • 1 tsp of oregano
  • 1/2 tsp of white pepper
  • salt & black pepper

For the yoghurt sauce:

  • 4 Tb of low fat greek yoghurt
  • Finely diced cucumber
  • 1/2 teaspoon of garlic powder
  • 0.5 teaspoon of cayenne (optional)

Other sauces:

  • 2 Tb of Hummus
  • Culley’s Variety Sauces

To serve:

  • Fresh steamed basmati rice (or any other rice)
  • Lettuce
  • Tomato
  • Carrot
  • Onion
  • Squeeze of lemon juice
 
 

Instructions

  1. Pre-heat your oven to 160 degrees (celcius)
  2. In a bowl, mix in all the ingredients for the marinade and set aside (covered) in the fridge for at least 30 minutes.
  3. In the mean time, prepare the toppings. First finely dice up cucumber, then slice your lettuce, tomatoes, grate your carrots and set aside.
  4. Mix in your cucumber with all the ingredients for the yoghurt sauce.
  5. Then roast chicken on a rack for around 20 minutes. Flip at the 10 minute mark.
  6. Once cooked, slice your chicken into nice thick pieces, serve on top of your rice with the vegetables and top with some hummus, your yoghurt sauce and/or any other low calorie sauces.

CHOOSE YOUR PORTION SIZE

  • 13ml Oil, olive (grams)
  • 70g Chicken, breast, fat trimmed, grilled (grams)
  • 123g Rice, white, Jasmine, boiled, undrained (grams)
  • 92g Rice, white, Basmati, boiled, undrained (grams)
  • 84g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt
  • 15ml Oil, olive (grams)
  • 80g Chicken, breast, fat trimmed, grilled (grams)
  • 140g Rice, white, Jasmine, boiled, undrained (grams)
  • 105g Rice, white, Basmati, boiled, undrained (grams)
  • 96g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt
  • 17ml Oil, olive (grams)
  • 90g Chicken, breast, fat trimmed, grilled (grams)
  • 158g Rice, white, Jasmine, boiled, undrained (grams)
  • 118g Rice, white, Basmati, boiled, undrained (grams)
  • 108g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt

Choose a plate with a bit more carbs and less meat:

350 Calories

  • 10mls of olive oil
  • 52g of chicken breast, skinless / fat trimmed, cooked
  • 92g of cooked jasmine rice OR
  • 69g of cooked basmati rice OR
  • 63g of cooked brown rice

400 Calories

  • 12mls of olive oil
  • 62g of chicken breast, skinless / fat trimmed, cooked
  • 110g of cooked jasmine rice OR
  • 82g of cooked basmati rice OR
  • 75g of cooked brown rice

450 Calories

  • 14mls of olive oil
  • 72g of chicken breast, skinless / fat trimmed, cooked
  • 127g of cooked jasmine rice OR
  • 95g of cooked basmati rice OR
  • 87g of cooked brown rice

500 Calories

  • 16mls of olive oil
  • 150g of chicken breast, skinless / fat trimmed, cooked
  • 145g of cooked jasmine rice OR
  • 108g of cooked basmati rice OR
  • 99g of cooked brown rice

550 Calories

  • 17mls of olive oil
  • 92g of chicken breast, skinless / fat trimmed, cooked
  • 162g of cooked jasmine rice OR
  • 121g of cooked basmati rice OR
  • 111g of cooked brown rice

600 Calories

  • 19mls of olive oil
  • 102g of chicken breast, skinless / fat trimmed, cooked
  • 180g of cooked jasmine rice OR
  • 134g of cooked basmati rice OR
  • 123g of cooked brown rice

650 Calories

  • 21mls of olive oil
  • 112g of chicken breast, skinless / fat trimmed, cooked
  • 198g of cooked jasmine rice OR
  • 147g of cooked basmati rice OR
  • 135g of cooked brown rice

700 Calories

  • 23mls of olive oil
  • 122g of chicken breast, skinless / fat trimmed, cooked
  • 215g of cooked jasmine rice OR
  • 160g of cooked basmati rice OR
  • 147g of cooked brown rice

750 Calories

  • 25mls of olive oil
  • 132g of chicken breast, skinless / fat trimmed, cooked
  • 233g of cooked jasmine rice OR
  • 173g of cooked basmati rice OR
  • 159g of cooked brown rice

800 Calories

  • 27mls of olive oil
  • 142g of chicken breast, skinless / fat trimmed, cooked
  • 250g of cooked jasmine rice OR
  • 186g of cooked basmati rice OR
  • 171g of cooked brown rice

850 Calories

  • 29mls of olive oil
  • 152g of chicken breast, skinless / fat trimmed, cooked
  • 268g of cooked jasmine rice OR
  • 200g of cooked basmati rice OR
  • 183g of cooked brown rice

900 Calories

  • 31mls of olive oil
  • 162g of chicken breast, skinless / fat trimmed, cooked
  • 285g of cooked jasmine rice OR
  • 213g of cooked basmati rice OR
  • 195g of cooked brown rice

950 Calories

  • 33mls of olive oil
  • 172g of chicken breast, skinless / fat trimmed, cooked
  • 303g of cooked jasmine rice OR
  • 226g of cooked basmati rice OR
  • 207g of cooked brown rice

1000 Calories

  • 34mls of olive oil
  • 182g of chicken breast, skinless / fat trimmed, cooked
  • 320g of cooked jasmine rice OR
  • 239g of cooked basmati rice OR

219g of cooked brown rice

Choose a plate with equal meat and carb portions

350 Calories

  • 7mls of olive oil
  • 79g of chicken breast, skinless / fat trimmed, cooked
  • 69g of cooked jasmine rice OR
  • 51g of cooked basmati rice OR
  • 47g of cooked brown rice

400 Calories

  • 9mls of olive oil
  • 93g of chicken breast, skinless / fat trimmed, cooked
  • 82g of cooked jasmine rice OR
  • 61g of cooked basmati rice OR
  • 56g of cooked brown rice

450 Calories

  • 10mls of olive oil
  • 108g of chicken breast, skinless / fat trimmed, cooked
  • 95g of cooked jasmine rice OR
  • 71g of cooked basmati rice OR
  • 65g of cooked brown rice

500 Calories

  • 12mls of olive oil
  • 123g of chicken breast, skinless / fat trimmed, cooked
  • 108g of cooked jasmine rice OR
  • 81g of cooked basmati rice OR
  • 74g of cooked brown rice

550 Calories

  • 13mls of olive oil
  • 138g of chicken breast, skinless / fat trimmed, cooked
  • 122g of cooked jas mine rice OR
  • 91g of cooked basmati rice OR
  • 83g of cooked brown rice

600 Calories

  • 15mls of olive oil
  • 153g of chicken breast, skinless / fat trimmed, cooked
  • 135g of cooked jasmine rice OR
  • 100g of cooked basmati rice OR
  • 92g of cooked brown rice

650 Calories

  • 16mls of olive oil
  • 168g of chicken breast, skinless / fat trimmed, cooked
  • 148g of cooked jasmine rice OR
  • 110g of cooked basmati rice OR
  • 101g of cooked brown rice

700 Calories

  • 17mls of olive oil
  • 183g of chicken breast, skinless / fat trimmed, cooked
  • 161g of cooked jasmine rice OR
  • 120g of cooked basmati rice OR
  • 110g of cooked brown rice

750 Calories

  • 19mls of olive oil
  • 198g of chicken breast, skinless / fat trimmed, cooked
  • 174g of cooked jasmine rice OR
  • 130g of cooked basmati rice OR
  • 119g of cooked brown rice

800 Calories

  • 20mls of olive oil
  • 213g of chicken breast, skinless / fat trimmed, cooked
  • 187g of cooked jasmine rice OR
  • 140g of cooked basmati rice OR
  • 128g of cooked brown rice

850 Calories

  • 22mls of olive oil
  • 228g of chicken breast, skinless / fat trimmed, cooked
  • 200g of cooked jasmine rice OR
  • 149g of cooked basmati rice OR
  • 137g of cooked brown rice

900 Calories

  • 23mls of olive oil
  • 243g of chicken breast, skinless / fat trimmed, cooked
  • 214g of cooked jasmine rice OR
  • 159g of cooked basmati rice OR
  • 146g of cooked brown rice

950 Calories

  • 24mls of olive oil
  • 258g of chicken breast, skinless / fat trimmed, cooked
  • 227g of cooked jasmine rice OR
  • 169g of cooked basmati rice OR
  • 155g of cooked brown rice

1000 Calories

  • 26mls of olive oil
  • 273g of chicken breast, skinless / fat trimmed, cooked
  • 240g of cooked jasmine rice OR
  • 179g of cooked basmati rice OR
  • 164g of cooked brown rice

Choose a plate with more meat and fat

350 Calories

  • 6mls of olive oil
  • 63g of chicken breast, skinless / fat trimmed, cooked
  • 111g of cooked jasmine rice OR
  • 82g of cooked basmati rice OR
  • 76g of cooked brown rice

400 Calories

  • 7mls of olive oil
  • 75g of chicken breast, skinless / fat trimmed, cooked
  • 132g of cooked jasmine rice OR
  • 98g of cooked basmati rice OR
  • 90g of cooked brown rice

450 Calories

  • 8mls of olive oil
  • 87g of chicken breast, skinless / fat trimmed, cooked
  • 153g of cooked jasmine rice OR
  • 114g of cooked basmati rice OR
  • 105g of cooked brown rice

500 Calories

  • 9mls of olive oil
  • 99g of chicken breast, skinless / fat trimmed, cooked
  • 174g of cooked jasmine rice OR
  • 129g of cooked basmati rice OR
  • 119g of cooked brown rice

550 Calories

  • 10mls of olive oil
  • 111g of chicken breast, skinless / fat trimmed, cooked
  • 195g of cooked jasmine rice OR
  • 145g of cooked basmati rice OR
  • 133g of cooked brown rice

600 Calories

  • 12mls of olive oil
  • 123g of chicken breast, skinless / fat trimmed, cooked
  • 216g of cooked jasmine rice OR
  • 161g of cooked basmati rice OR
  • 148g of cooked brown rice

650 Calories

  • 13mls of olive oil
  • 135g of chicken breast, skinless / fat trimmed, cooked
  • 237g of cooked jasmine rice OR
  • 176g of cooked basmati rice OR
  • 162g of cooked brown rice

700 Calories

  • 14mls of olive oil
  • 146g of chicken breast, skinless / fat trimmed, cooked
  • 258g of cooked jasmine rice OR
  • 192g of cooked basmati rice OR
  • 176g of cooked brown rice

750 Calories

  • 15mls of olive oil
  • 146g of chicken breast, skinless / fat trimmed, cooked
  • 258g of cooked jasmine rice OR
  • 192g of cooked basmati rice OR
  • 176g of cooked brown rice

800 Calories

  • 16mls of olive oil
  • 170g of chicken breast, skinless / fat trimmed, cooked
  • 300g of cooked jasmine rice OR
  • 223g of cooked basmati rice OR
  • 205g of cooked brown rice

850 Calories

  • 17mls of olive oil
  • 182g of chicken breast, skinless / fat trimmed, cooked
  • 321g of cooked jasmine rice OR
  • 239g of cooked basmati rice OR
  • 220g of cooked brown rice

900 Calories

  • 18mls of olive oil
  • 194g of chicken breast, skinless / fat trimmed, cooked
  • 342g of cooked jasmine rice OR
  • 255g of cooked basmati rice OR
  • 234g of cooked brown rice

950 Calories

  • 20mls of olive oil
  • 206g of chicken breast, skinless / fat trimmed, cooked
  • 363g of cooked jasmine rice OR
  • 270g of cooked basmati rice OR
  • 248g of cooked brown rice

1000 Calories

  • 21mls of olive oil
  • 218g of chicken breast, skinless / fat trimmed, cooked
  • 384g of cooked jasmine rice OR
  • 286g of cooked basmati rice OR
  • 263g of cooked brown rice

Go carb free with more fat

350 Calories

  • 15mls of olive oil
  • 79g of chicken breast, skinless / fat trimmed, cooked

400 Calories

  • 18mls of olive oil
  • 93g of chicken breast, skinless / fat trimmed, cooked

450 Calories

  • 21mls of olive oil
  • 108g of chicken breast, skinless / fat trimmed, cooked

500 Calories

  • 23mls of olive oil
  • 123g of chicken breast, skinless / fat trimmed, cooked

550 Calories

  • 26mls of olive oil
  • 138g of chicken breast, skinless / fat trimmed, cooked

600 Calories

  • 29mls of olive oil
  • 153g of chicken breast, skinless / fat trimmed, cooked

650 Calories

  • 32mls of olive oil
  • 168g of chicken breast, skinless / fat trimmed, cooked

700 Calories

  • 35mls of olive oil
  • 183g of chicken breast, skinless / fat trimmed, cooked

750 Calories

  • 38mls of olive oil
  • 198g of chicken breast, skinless / fat trimmed, cooked

800 Calories

  • 40mls of olive oil
  • 213g of chicken breast, skinless / fat trimmed, cooked

850 Calories

  • 43mls of olive oil
  • 228g of chicken breast, skinless / fat trimmed, cooked

900 Calories

  • 46mls of olive oil
  • 243g of chicken breast, skinless / fat trimmed, cooked

950 Calories

  • 49mls of olive oil
  • 258g of chicken breast, skinless / fat trimmed, cooked

1000 Calories

  • 52mls of olive oil
  • 273g of chicken breast, skinless / fat trimmed, cooked

Go carb free with more meat

350 Calories

  • 7mls of olive oil
  • 118g of chicken breast, skinless / fat trimmed, cooked

400 Calories

  • 9mls of olive oil
  • 140g of chicken breast, skinless / fat trimmed, cooked

450 Calories

  • 10mls of olive oil
  • 163g of chicken breast, skinless / fat trimmed, cooked

500 Calories

  • 12mls of olive oil
  • 185g of chicken breast, skinless / fat trimmed, cooked

550 Calories

  • 13mls of olive oil
  • 207g of chicken breast, skinless / fat trimmed, cooked

600 Calories

  • 15mls of olive oil
  • 230g of chicken breast, skinless / fat trimmed, cooked

650 Calories

  • 16mls of olive oil
  • 252g of chicken breast, skinless / fat trimmed, cooked

700 Calories

  • 17mls of olive oil
  • 275g of chicken breast, skinless / fat trimmed, cooked

750 Calories

  • 19mls of olive oil
  • 297g of chicken breast, skinless / fat trimmed, cooked

800 Calories

  • 20mls of olive oil
  • 319g of chicken breast, skinless / fat trimmed, cooked

850 Calories

  • 22mls of olive oil
  • 342g of chicken breast, skinless / fat trimmed, cooked

900 Calories

  • 23mls of olive oil
  • 364g of chicken breast, skinless / fat trimmed, cooked

950 Calories

  • 24mls of olive oil
  • 387g of chicken breast, skinless / fat trimmed, cooked

1000 Calories

  • 26mls of olive oil
  • 409g of chicken breast, skinless / fat trimmed, cooked

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