Cajun Spiced Roasted Vegetable and Chicken Stew
with Rice and Coriander Yoghurt
.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Sweet Potato
1
Bell Pepper
(May contain Celery)
1
Red Onion
150
Basmati Rice
1
Coriander
1
Garlic Clove
1
Red Kidney Beans
75
Low Fat Natural Yoghurt
(Contains Milk)
260
Diced Chicken Breast
1
Smoked Paprika
1
Cajun Spice Mix
1
Vegetable Stock Powder
1
Finely Chopped Tomatoes with Onion and Garlic
Not included in your delivery
300
Water for the Rice
100
Water for the Sauce
Nutritional information
Utensils
Instructions
Preheat your oven to 200°C. Chop the sweet potato into 1cm chunks (no need to peel!). Halve the pepper and discard the core and seeds. Chop into 1cm sized chunks. Halve, peel and chop the onion into 1cm sized chunks. Pop the sweet potato, pepper and onion on a baking tray and drizzle over some oil. Season with salt and pepper and toass to coat. Roast on the top shelf of your oven until tender and starting to char, 25-30 mins. Turn halfway.
Pour the cold water for the rice (see ingredients for amount) into a medium saucepan with a tight fitting lid. Stir in the rice and 1/4 tsp of salt, cover with the lid and bring to the boil on medium-high heat. Once boiling, turn the heat down to its lowest setting. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
While the rice cooks, roughly chop the coriander (stalks and all). Peel and grate the garlic (or use a garlic press). Drain and rinse the kidney beans in a sieve. In a small bowl combine the yogurt (see ingredients for amount) with half of the chopped coriander. Stir together and season to taste with salt and pepper.
Heat a drizzle of oil in a large frying pan on a medium high heat. When hot, add the chicken to the pan and season with salt and pepper. Stir-fry until golden brown on the outside, 4-5 mins. IMPORTANT: Wash your hands and equipment after handling raw meat. Add the red kidney beans, garlic, smoked paprika and Cajun seasoning (add less Cajun spice if you don't like heat) to the chicken. Cook stirring frequently for 1 minute.
Add the vegetable stock powder, chopped tomatoes and water (see ingredients for amount). Bring to a boil and season with salt and pepper. Turn the heat down to a simmer and cook for 6-8 mins until slightly reduced and the chicken is cooked through. IMPORTANT: The chicken is cooked when no longer pink in the middle. Add the roasted veggies once they are cooked, stir through the sauce and add a splash of water to loosen if you need to.
Once the stew is cooked, season the sauce to taste with salt and pepper. Add the remaining coriander into your rice and fluff with a fork. Share the rice between your plates and top with the roasted vegetable stew. Serve with a dollop of coriander yogurt. Enjoy!
MOD Step 4 : If you've decided to add diced chicken breast to you're meal, before you add the kidney beans etc, heat a drizzle of oil in a large frying pan on a medium high heat. When hot, add the chicken to the pan and season with salt and pepper. Stir-fry until golden brown on the outside 4-5 mins. IMPORTANT: Wash your hands and equipment after handling raw meat. Stir in the kidney beans etc and continue it the rest of the step and rest of the recipe as instructed.
MOD Step 5: Make sure the chicken is cooked through once the stew has finished simmering. IMPORTANT: The chicken is cooked when no longer pink in the middle.
