• 140g Chicken Thigh Chicken Thigh, skinless, roasted
• 120g brown rice Brown Rice, boiled
• 80g courgette Courgette
• 80g sweetcorn Sweetcorn, canned
• 2 tsp Cajun seasoning
• 10g lemon juice Lemon Juice
• 50g greek yoghurt Greek Yoghurt, 0% fat
• chopped parsley

1. 1

   Prep everything first: wash and trim the courgette and sweetcorn, then measure out the sauce ingredients.

2. 2

   Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.

3. 3

   Toss the chicken thighs in half the sauce and roast at 200°C (180°C fan) for 22-25 minutes, until caramelised at the edges and cooked through.

4. 4

   Coat the protein generously in Cajun seasoning. Mix the yoghurt with lemon juice and a pinch of the spice to make a cooling dip.

5. 5

   Meanwhile, steam or stir-fry the courgette and sweetcorn for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: brown rice first, then the veg and chicken thigh, spooning over any remaining sauce. Finish with the chopped parsley.

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