High-Protein Cajun Chicken Rice Bowls

Ingredients

• 6 g onion powder
• 6 g garlic powder
• 6 g sweet paprika
• 3 g dried oregano
• 3 g dried thyme
• 2 g chilli powder
• Fine salt, to taste
• 3 chicken breasts, approximately 750 g total, halved horizontally
• Avocado spray oil, approximately 10 sprays or as needed
• 1 small brown or yellow onion, approximately 120 g, finely diced
• 3 garlic cloves, finely grated
• 300 g basmati rice, washed thoroughly
• 600 ml cold water
• 125 g mayonnaise
• Ground black pepper, to taste

Method

1. Combine the onion powder, garlic powder, paprika, oregano, thyme, chilli powder and a generous pinch of salt in a small bowl.
2. Measure 9 g of the prepared Cajun spice mix for the chicken, 4 g for the rice and 6 g for the mayonnaise.
3. Halve each chicken breast horizontally to create six thinner fillets.
4. Coat the chicken lightly with avocado spray oil and rub it evenly with the 9 g Cajun spice mix.
5. Heat a large frying pan over medium-high heat.
6. Cook the chicken for approximately 4 minutes per side, until golden and the centre reaches at least 74°C.
7. Transfer the chicken to a clean plate and rest it for several minutes before slicing.
8. Place a medium saucepan over medium heat. Add the diced onion with a light spray of avocado oil if needed.
9. Cook until the onion softens, then add the grated garlic and 4 g Cajun spice mix.
10. Cook for 30 seconds, stirring continuously, until fragrant.
11. Add the washed basmati rice, 600 ml cold water and a pinch of salt.
12. Bring to a boil, reduce the heat to low, cover and cook for 12 minutes.
13. Remove the rice from the heat and leave it covered for another 4 minutes.
14. Fluff the rice gently with a fork.
15. Combine the mayonnaise and remaining 6 g Cajun spice mix. Season with salt and black pepper if required.
16. Divide the rice evenly among five meal-prep containers.
17. Slice the chicken and divide it evenly over the rice.
18. Store the Cajun mayonnaise separately and add it after reheating.