Cajun Chicken & Rice Bowl

Blackened chicken over rice with peppers and a cooling yogurt sauce to take the edge off. The spice crust forms in a dry hot pan, so do not be tempted to add oil until the chicken goes in.

One meal won't hit a daily target on its own — here's how much protein you actually need on a GLP-1.

Ingredients

• 1 1/2 lb boneless skinless chicken breasts
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon cayenne pepper
• 1 teaspoon dried thyme
• 1 red bell pepper (sliced)
• 1 green bell pepper (sliced)
• 1 red onion (sliced)
• 3 cups cooked long grain rice
• 1/2 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 2 sliced scallions

Method

1. 1Mix the paprika, garlic powder, oregano, cayenne and thyme, and rub it all over the chicken breasts.
2. 2Sear the chicken in a hot skillet for 6 to 7 minutes a side, until a dark spice crust has formed and the chicken is cooked through. Rest for 5 minutes.
3. 3In the same pan, cook the peppers and onion for 5 minutes until softened and lightly charred at the edges.
4. 4Stir the lemon juice into the Greek yogurt with a splash of water.
5. 5Slice the chicken thickly and serve over rice with the peppers, the lemon yogurt and a scatter of scallions.

Tips for GLP-1 appetites

• Halve the cayenne if spice is a trigger at the moment. The paprika and thyme carry the flavour on their own.
• Rest the chicken before slicing or the juice ends up on the board instead of in the bowl.
• Breast is leaner than thigh here, which keeps this one of the lower-calorie bowls at 47g protein.