Grilled Cajun Chicken Breast, Spicy Wedges & Sour Cream — DUMP

Munch or Dump rates Grilled Cajun Chicken Breast, Spicy Wedges & Sour Cream by Count on US DUMP — score 20/90.

A 30-ingredient NOVA 4 ready meal built on real chicken and potato but stacked with refined starches, added sugar, refined oils, pectin, citric acid and undisclosed flavourings.

Why this verdict

• Around 30 ingredients — a long, ultra-processed list
• Two refined thickeners: corn starch and potato starch
• Added sugar plus refined rapeseed and sunflower oils
• Pectin, citric acid and undisclosed “flavourings”
• Officially NOVA 4 (ultra-processed)

Ingredients (21)

• Potatoes (29%) (safe) — Whole potato, the bulk of the meal — a real-food base.
• Cooked chicken breast (23%) (safe) — Lean real protein, the second-largest component.
• Tomatoes (11%) (safe) — Whole tomato — fibre and lycopene.
• British sour cream (Milk) (8%) (safe) — Real dairy; adds saturated fat but a recognizable whole food.
• Onions / red onions (safe) — Whole vegetable aromatics.
• Piquillo / red peppers (3%) (safe) — Whole peppers — vegetables.
• Garlic Puree (safe) — Real garlic, flavor and a small nutritional plus.
• TOMATO CONCENTRATE (safe) — Real tomato, a legitimate whole-food base ingredient.
• rapeseed oil (moderate) — Refined frying oil; drives the calorie density of the chip.
• Sunflower Oil (moderate) — Refined plant oil high in omega-6 fats - fine in moderation but adds calories and shifts the fat balance away from the fish's natural omega-3s.
• Corn Starch (moderate) — Pure refined starch for texture; empty carbohydrate.
• potato starch (moderate) — Another refined starch thickener layered on top of the modified maize starch.
• Ground spices (paprika, cumin, black/white pepper, cayenne) (safe) — Real spice blend driving the Cajun flavour.
• Smoked oak water / smoked salt (moderate) — Smoke flavouring and added sodium for depth.
• Sugar (concerning) — Added refined sugar, listed high - spikes blood sugar with no nutrition.
• Cider / white wine vinegar (safe) — Acid for balance — benign.
• Salt (moderate) — Added sodium for flavour.
• Dried chipotle / red chillies / sun-dried tomatoes (safe) — Real dried produce for heat and umami.
• Pectin (Gelling Agent) (safe) — Naturally derived gelling agent; benign in these amounts.
• Citric acid (acidity regulator) (safe) — Common pH regulator; safe in food amounts.
• Flavourings (moderate) — A vague 'natural flavour' catch-all - not concerning health-wise, but undefined, which is the only thing keeping this from a fully clean list.