Healthy Cajun Chicken & Roast Vegetable Rice Bowl Recipe | Men's Health Magazine Australia

Cajun Chicken & Roast Veggie Rice Bowl with A Yoghurt Drizzle

Cook a Cajun inspired dish - by Men's Health

This recipe has plenty of heat to keep you warm, but it’s plenty fresh as well. After all – a good dinner should be about balance. A refreshing yoghurt dressing keeps this tasty abundance bowl from becoming too spicy, but if you struggle with the heat, try adding half the suggested amount of Cajun Seasoning at first.


Olive Oil

200g Pumpkin, peeled

1 Red capsicum

1 Zuchinni

1 Clove Garlic

1 Bunch Corriander

3/4 cup Basmati Rice

1 1/2 cups Water

2 Free-range chicken thighs

2 tsp Cajun seasoning

100g Greek yoghurt

1/4 cup Pepitas


  1. Preheat the oven to 220°C/200°C fan-forced. Chop the peeled pumpkin into 2 cm chunks. Slice the red capsicum into 1 cm strips. Chop the zucchini into 2 cm chunks. TIP: Cutting the veggies to the correct small size will ensure they cook in the allocated time. Peel and crush the garlic. Pick the coriander leaves and roughly chop.

  2. Place the peeled pumpkin, capsicum and zucchini on the oven tray lined with baking paper. Drizzle with olive oil and season with a pinch of salt and pepper. Toss to coat and place on the top shelf of the oven to cook for 20-25 minutes, or until tender.

  3. While the veggies are cooking, rinse the basmati rice well. Add the water (check the ingredients list for the amount) in a medium saucepan and bring to the boil. Add the rice, stir, reduce the heat to low and cover with a lid. Cook for 10 minutes, or until the rice is tender. Remove the pan from the heat and keep covered for another 10 minutes, until the water is absorbed. TIP: Don’t lift the lid while the rice is resting so you don’t lose any steam!

  4. Place the free-range chicken thigh in a medium bowl. Add the Cajun seasoning and a pinch of salt and pepper and toss to coat the chicken.

    TIP: Use 1/2 the Cajun seasoning for a more subtle flavour with less peppery heat! Heat a drizzle of olive oil in a medium frying pan over a high heat. Once hot, add the chicken and cook for 2 minutes on each side, or until lightly browned. In the last 8-10 minutes of veggie cooking time, transfer the chicken to the tray with the veggies and place in the oven until cooked through. Slice into 1 cm thick slices.

  5. In a small bowl, combine the Greek yoghurt, garlic, 1/2 tsp of water and a pinch of salt and pepper. Continue to add 1/2 tsp of water at a time until the yoghurt forms a runny dressing that can be drizzled easily.

    TIP: Preparing the yoghurt in this way stretches the quantity a little further.

  6. Divide the rice between bowls and top with the Cajun chicken and the roasted vegetables. Drizzle with the yoghurt and sprinkle over the coriander and the pepitas.

    This is an edited recipe extract provided by HelloFresh.

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