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Nutritional content per serve
445 calories | Protein: 32g | Carb: 50g | Sugar: 8.3g | Total fat: 10.6g | Sat fat: 2.7g | Fibre: 9.2g | Serves 4
* Approximate values from Xyris Foodworks software
400g chicken breast
1 medium red onion
1 medium red capsicum
1 medium green capsicum
2 medium tomatoes
2 tsp Cajun spice mix
450g microwave brown rice
½ cup vegetable stock
4 cups baby spinach
2 tbsp lemon juice
2-4 sprays olive oil spray
Pinch of salt & pepper, to taste
- Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken for 7-8 minutes, or until golden. Remove from pan and cover to keep warm.
- Spray pan with a little more oil and return to medium heat. Gently fry onion and capsicum for three minutes, or until soft. Add tomatoes, rice, stock and Cajun seasoning. Cook for a further two minutes, or until the tomato is soft and the rice is heated through.
- Add cooked chicken and spinach to the pan. Stir for two minutes, or until chicken is heated through and spinach is just wilted. Add a squeeze of lemon juice to serve.
Why it’s good for you:
- Chicken is a rich source of high-quality protein for muscle and bone health. It contains essential B vitamins, vitamins A, E and K, iron, selenium, phosphorus, magnesium and choline which improve cognition, immunity, metabolism, teeth, bone and eye health, and the nervous system. It is also mood-boosting as it contains tryptophan, an amino acid responsible for raising serotonin (the ‘feel-good’ chemical) in the brain.
- The inclusion of five different vegetables in this recipe is a great way to help you reach your 5-a-day vegetable intake, as well as being a great source of fibre, phytonutrients, and essential vitamins and minerals including B vitamins, copper, potassium and vitamin C.
All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
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