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Peel and finely dice the onion and garlic, then heat a medium sized frying pan and add the rapeseed oil, garlic and diced onion and cook for 2-3 minutes

Whilst the onion and garlic are cooking de-seed and dice the red pepper.  Using a sharp knife carefully run the blade down the sides of the corn on the cob to remove the sweetcorn kernels. 


Peel the carrot, cut in half length ways then slice. Cut the root off the spring onions and slice, add the white part of the spring onion to the frying pan and retain the green tops for garnish when serving.


Add the chopped chicken or soya chunks to the frying pan and cook for a further 2-3 minutes stirring occasionally, slice the sausage and add to the frying pan.

Boil a kettle of water. Crumble the vegetable stock cube into a jug and add 300ml of boiled water and stir until dissolved.

Add the carrot slices, diced red pepper and sweet corn to the frying pan with the Cajun spices and stir.

Add the rice, chopped tomatoes and the hot stock to the pan.  Cover with a lid or foil (shiny side down) and cook for 15-20 minutes until the rice is cooked.

Serve on a warmed plate sprinkled with the sliced green top of the spring onion.

Serves 2
Prep time: 5 minutes
Cooking time: 25-30 minutes

Per portion

Calories: 579 (based on using chicken)

Fat: 11.1g

Saturates: 2.8g

Carbs: 74.4g

 of which sugars: 21.3g

Fibre: 10.4g

Protein: 46.3g

Salt: 2.5g

• 200g chopped cooked chicken breast or soya chunks
• 120g redudced fat smoked pork sausage or 'Like smoked sausage'
• 110g basmati rice (dry weight)
• 1 x 400g tin of chopped tomatoes
• 1 onion
• 1 large carrot

• 1 corn on the cob

• 1 red pepper

• 2 spring onions

• 1.5 tsp cajun spice mix

• 2 cloves of garlic

• 1 vegetable stock cube

• 2 tsp rapeseed oil

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