This cajun chicken meal came to around 500 calories. My chicken breast was a little larger than normal - about 175g, skin removed before coating with the cajun spice mix. We bashed the chicken breast so it was the same thickness all the way through, and fried on each side for about 4 minutes - obviously it will depend upon the thickness of the chicken. I had 150g of boiled new potatoes with a little butter and salt, some coleslaw and a corn cob. The salad was dressed in a little oil and seasoned before adding some parmesan shavings. The whole meal took just half an hour to cook.
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