Cajun Chicken and Rice Meal Prep

Ingredients

• 1.5 tsp Onion Powder (for Cajun spice mix)
• 1.5 tsp Garlic Powder (for Cajun spice mix)
• 1.5 tsp Sweet Paprika (for Cajun spice mix)
• 1.5 tsp Dried Oregano (for Cajun spice mix)
• 1.5 tsp Dried Thyme (for Cajun spice mix)
• 0.5 tsp Chili Powder (for Cajun spice mix (adjust for heat))
• to taste Salt (add to spice mix, rice, and sauce as needed)
• to taste Black Pepper (freshly cracked preferred)
• 1 Small Brown or Yellow Onion (diced small‑medium pieces)
• 3 Garlic Cloves (grated on microplane or finely minced)
• 125 g Mayonnaise (regular or low‑fat; half cup)
• 900 g Chicken Breast (boneless, skinless; about 3 large breasts)
• 300 g Basmati Rice (rinsed well)
• 2 tbsp Avocado Oil (high smoke point; for sautéing and searing)
• 600 ml Water (cold, for rice cooking)
• 1 tsp Lemon Juice (optional, adds acidity to sauce)
• 1 tbsp Flat‑leaf Parsley (chopped, optional garnish)

Instructions

1. Make Cajun Spice Mix

   Combine onion powder, garlic powder, sweet paprika, dried oregano, dried thyme, chili powder, and a pinch of salt and pepper in a small bowl. Stir until evenly mixed.

   Time: PT5M

2. Prepare Cajun Mayo Sauce

   In a separate bowl, whisk together 125 g mayonnaise, 2½ tsp of the Cajun spice mix, a pinch of salt, cracked black pepper, and optional 1 tsp lemon juice until smooth and pale pink.

   Time: PT2M

3. Dice Onion and Grate Garlic

   Trim the root end of the onion, slice in half, peel, then thinly slice across and dice into small‑medium pieces. Grate the three garlic cloves on a microplane (or mince finely).

   Time: PT5M

4. Butterfly and Season Chicken

   Place each chicken breast on a cutting board, slice horizontally to open like a book, then cut each half into two even fillets (total six pieces). Place in a large mixing bowl, add 4½ tsp Cajun spice mix, a generous pinch of salt, and cracked black pepper. Mix with clean hands until all pieces are fully coated.

   Time: PT5M

5. Cook Cajun Rice

   Heat a saucepan over medium heat, add a drizzle of avocado oil, then the diced onion and a pinch of salt. Sauté 3 minutes until translucent. Add grated garlic and the remaining 2 tsp Cajun spice mix; stir for 30 seconds. Add rinsed basmati rice, 600 ml cold water, and a pinch more salt. Increase heat to high, bring to a boil, then cover, reduce to low, and simmer 12 minutes undisturbed. Turn off heat and let sit, covered, 4 minutes. Fluff with a fork.

   Time: PT25M

   Temperature: Medium to High

6. Sear Chicken

   Heat a large skillet over high heat, then reduce to medium‑high. Add a small amount of avocado oil. Working in two batches (three fillets per batch), place chicken in the pan and sear 3–3½ minutes per side until golden brown and internal temperature reaches 165°F (74°C). Transfer to a plate and repeat with remaining pieces.

   Time: PT16M

   Temperature: Medium‑High

7. Rest and Slice Chicken

   Allow the cooked chicken to rest for 5 minutes, then slice into thin strips (or dice if preferred).

   Time: PT5M

8. Assemble Meal Prep Containers

   Divide the cooked rice evenly among five 750 ml containers (about 1 cup each). Top each with sliced chicken, then drizzle or dollop the Cajun mayo sauce. Garnish with chopped flat‑leaf parsley if desired.

   Time: PT5M

9. Cool and Store

   Allow containers to cool slightly, then seal and refrigerate. The meals keep up to 4 days in the fridge or up to 4 months in the freezer.

   Time: PT5M

Nutrition Facts

Calories

460

Protein

35 g

Carbohydrates

45 g

Fat

15 g

Fiber

3 g