Cajun seasoning is made with big flavours – cayenne pepper, smoked paprika, cumin, garlic powder, onion powder and black pepper. Make sure to read the label and buy one that’s salt-free. This high protein chicken burrito recipe is a Tex-Mex classic and a really tasty way of using up leftover rice too.
Typical nutritional content (per portion)
2 medium free-range chicken breasts
1 tablespoon salt-free Cajun seasoning
1 tablespoon olive oil
Freshly ground black pepper
1 x 400g of kidney or black beans
Zest of a lime
Juice of half a lime
Small bunch of coriander leaves
2 wholemeal tortilla wraps
160g cooked brown rice
2 tablespoons 0% fat Greek yogurt
1 tablespoon light mayonnaise
1 teaspoon salt-free Cajun seasoning
1 teaspoon smoked paprika
1 ripe tomato
1 spring onion
1 handful of lettuce leaves
Matchbox size of light cheddar cheese (20g)
Preheat a griddle pan over a high heat. Meanwhile, place the chicken breasts between two sheets of greaseproof paper, then bash with the base of a heavy pan to roughly ½ cm thick. Pop into a bowl, sprinkle over the Cajun seasoning, olive oil, and season well with freshly ground black pepper.
Mix well to coat, then place the chicken onto the hot griddle. Cook for 7 minutes, or until charred and cooked through, turning halfway. Leave aside to cool slightly.
Drain, rinse and add the beans to the now empty pan and fry for a few minutes. Add the rice and cook for 5 minutes, or until crisp and piping hot through, stirring occasionally. Finely grate in the lime zest, roughly chop and add the coriander leaves. Stir well and remove from the heat.
In a separate bowl, make the dressing by adding the Greek yogurt, mayonnaise, Cajun seasoning, smoked paprika, half the lime juice and mix well.
Roughly chop the tomato and finely slice the spring onion, then add to a bowl with the other half the lime juice. Roughly chop and add the remaining coriander leaves, mix well and season with blakc pepper. Shred the lettuce and cooled chicken.
Pop a tortilla onto the griddle for a minute to soften, then place onto a board. Spread the Greek yogurt dressing all over the wraps, spoon half of the fried rice and beans along the middle, top with a generous spoonful of salsa, a handful of lettuce, one of the shredded chicken breasts, and grate over some cheese.
Wrap up the burrito, then tuck in. Repeat for the remaining burrito.
