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Preparation time:
20 minutes
Cooking time:
20 minutes
Serves:
4
Calories:
300
(per serving)
Fat:
5
g (per serving)
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Ingredients
Preparation time: 5 minutes, plus 15 mins marinating time
Cooking time: 20 minutes
75g/6oz American long grain or wild rice
227g can sliced pineapple in fruit juice, drained and juice reserved
A little olive oil for brushing
4 chicken breasts, skinned and scored
300g can mixed bean salad, drained
3 sprigs fresh thyme, leaves removed
2 tbsp Cajun seasoning
Cook the rice as per pack instructions.
Place the pineapple in a heated dry frying pan and cook for 1-2 minutes each side until golden brown. Remove and when cool enough to handle, dice the pineapple.
Brush the chicken with a little oil and sprinkle with the Cajun seasoning. Leave to stand for up to 15 minutes.
Heat a dry frying pan and add the chicken to the pan and cook seasoned side first for four minutes. Add half the reserved pineapple juice.
Turn the chicken over, reduce the heat and cook for a further 8-10 minutes or until cooked. Add a little more juice if necessary.
Finally drain the rice and combine with the pineapple, mixed beans and thyme.
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