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Blackened Chicken with Rice & Broccoli

Updated: Sep 13, 2022

Makes 2 Servings

Macros: 369 Cal, Fat 8g, Carbs 42g, Fibre 4g, Protein 32g


1/2 cup Brown Rice (dry)

227 grams Chicken Breast

1 tsp Cajun Seasoning

Sea Salt & Black Pepper (to taste)

1 1/2 tsps Avocado Oil

2 cups Broccoli (cut into florets)

1/4 Lemon (cut into wedges, optional)


  1. Cook the rice according to package directions.

  2. Cut the chicken breast(s) in half lengthwise. Season both sides of the chicken cutlets with the cajun seasoning, salt and pepper to taste.

  3. Heat the oil in a cast iron, or heavy skillet, over medium heat. Add the seasoned chicken and cook for four to five minutes per side or until blackened and cooked through. If the chicken is blackening too quickly, reduce the heat slightly.

  4. Meanwhile, add the broccoli to a steamer basket over boiling water and steam for about five minutes or until desired doneness is reached.

  5. To serve, divide the rice, chicken, and broccoli evenly between plates or meal prep containers and serve with lemon wedges to squeeze over the chicken if desired. Enjoy!


Leftovers: Refrigerate in an airtight container for up to three days.

More Flavour: Add more cajun spice to taste. For spicier chicken, add cayenne pepper, red pepper flakes, or chili powder.

No Chicken Breast: Use chicken thighs, fish fillets, or pork chops instead.

No Brown Rice: Use white rice, quinoa, cauliflower rice, or roasted or mashed potatoes instead.

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