Tony Ferguson
Recipes

Make healthy eating enjoyable with Tony Ferguson’s
delicious recipes. All our recipes serve four, are easy
to make with everyday ingredients and can be used
with your Tony Ferguson meal plan.

Cajun Chicken and Avocado Salad

Cajun Chicken and Avocado Salad

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SERVES 4

INGREDIENTS

4 x 120g chicken breast, skin and bones removed (females)
4 x 220g chicken breast, skin and bones removed (males)

CAJUN SEASONING
1 tablespoon dried basil
1 tablespoon paprika
1 teaspoon dried garlic powder
2 teaspoons cayenne pepper
½ teaspoon dried oregano
½ teaspoon dried parsley
½ teaspoon dried thyme

AVOCADO SALAD
1 cup baby rocket
1 cup watercress
1 punnet cherry tomatoes, halved
2 shallots, thinly sliced
100g snow peas, blanched and halved
100g button mushrooms, thinly sliced
1 avocado, stone removed, cubed
French or Italian dressing (see recipes)

METHOD

  1. Mix all ingredients for Cajun seasoning in a small bowl until combined. Rub the seasoning over each of the pieces of chicken breast until well coated.
  2. Cook chicken in a large lightly oiled frying pan until cooked through. Slice the chicken into 1-2 cm thick slices and serve over the avocado salad.

TO MAKE SALAD

  1. Combine all ingredients in a large bowl and toss. Top with 1 tablespoon of French or Italian dressing.

Tip: Avocado has a high fat content but most of its fats are actually beneficial to the body. It is particularly high in omega-6 fats that stabilise blood sugar levels and keep hunger at bay.

AVERAGE QUANTITY PER PORTION
Energy 1386.2kJ
Protein 23.6g
Fat 21.9g
Glycaemic carbohydrate 6.8g
of which is sugar 4.2g
Fibre 5.9g