Spicy Cajun Chicken & Dirty Rice Jar - 15/02/2025

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Cajun Chicken:

• 3 boneless, skinless chicken breasts (~600g total)
• 2 tbsp olive oil
• 2 tbsp Cajun seasoning
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp cayenne pepper (adjust for spice preference)

For the Dirty Rice Base:

• 300g cooked basmati or brown rice (50g per jar)
• 1 tbsp olive oil
• ½ red onion, finely chopped
• 1 small celery stalk, finely chopped
• 1 small green bell pepper, diced
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp Worcestershire sauce
• ½ tsp salt
• ½ tsp black pepper

For the Sautéed Vegetables:

• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 1 small courgette, diced
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper

For the Toppings (Add Before Serving):

• 6 tbsp toasted pumpkin seeds
• 6 tbsp crumbled feta cheese (optional)

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For Layering in the Mason Jars:

Bottom Layer (Spicy Cajun Chicken - Juicy & Bold):

• Divide the cooked Cajun chicken evenly among the jars.

Second Layer (Dirty Rice - Flavorful & Savory):

• Add 50g cooked dirty rice per jar.

Third Layer (Sautéed Vegetables - Sweet & Smoky):

• Layer in red bell pepper, shredded carrots, and diced courgette.

Top Layer (Crunchy & Creamy Toppings - Add Before Serving):

• Toasted pumpkin seeds and crumbled feta cheese (if using) for extra flavor.

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Instructions:

1. Prepare the Cajun Chicken:

   • In a bowl, mix olive oil, Cajun seasoning, smoked paprika, salt, black pepper, garlic powder, onion powder, and cayenne pepper.
   • Coat chicken breasts in the mixture and let marinate for 15 minutes.
   • Heat a pan over medium-high heat and cook the chicken for 6–7 minutes per side, or bake at 200°C (400°F) for 20–25 minutes until fully cooked.
   • Let rest for 5 minutes, then slice.

2. Cook the Dirty Rice:

   • Heat olive oil in a pan over medium heat.
   • Add red onion, celery, green bell pepper, and garlic, cooking for 3–4 minutes until softened.
   • Stir in thyme, Worcestershire sauce, salt, and black pepper.
   • Mix with cooked rice and let cool before layering.

3. Sauté the Vegetables:

   • Heat olive oil in a pan over medium-high heat.
   • Add red bell pepper, shredded carrots, and courgette, sautéing for 4–5 minutes until slightly tender.
   • Season with salt and black pepper.

4. Assemble the Mason Jars:

   • Bottom Layer: Spoon Cajun chicken into each jar.
   • Second Layer: Add dirty rice.
   • Third Layer: Add sautéed vegetables.
   • Top Layer: Store pumpkin seeds and feta cheese separately, adding before eating.

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Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge for up to 4 days.
• Shake the jar well, pour into a bowl, and microwave for 2–3 minutes until warm.
• Top with pumpkin seeds and feta cheese before serving.

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Cooking Time:

⏱ 40 minutes total

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Macronutrient Breakdown (Per Jar):

• Calories: ~540 kcal
• Protein: ~45g
• Carbohydrates: ~50g
• Fat: ~18g
• Fiber: ~8g

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Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Chicken Breast (100g): £1.00
• Olive Oil (1 tbsp): £0.10
• Cajun Seasoning & Spices: £0.10
• Basmati Rice (50g): £0.20
• Red Onion (⅙): £0.05
• Celery (⅙ stalk): £0.05
• Green Bell Pepper (⅙): £0.10
• Garlic (⅓ clove): £0.02
• Worcestershire Sauce (½ tbsp): £0.05
• Red Bell Pepper (⅙): £0.10
• Shredded Carrots (⅙ cup): £0.08
• Courgette (⅙): £0.10
• Toasted Pumpkin Seeds (1 tbsp): £0.12
• Crumbled Feta Cheese (optional, 1 tbsp): £0.15

💰 Total Cost per Jar: ~£2.22
💰 Total Cost for 6 Jars: ~£13.32