Description
This High Protein Creamy Cajun Chicken & Rice is a smoky, spicy, and creamy comfort dish that’s high in protein and full of flavor. Perfect for a satisfying lunch or dinner.
Ingredients
Cajun Seasoning Mix
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Oregano
- 1 tsp Thyme
- 1 tsp Paprika
- 1 tsp Chilli Powder
Chicken Marinade
- 800 g Chicken Breast, cut into halves
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 25 g Grass Fed Butter (for cooking)
Fluffy Cajun Rice
- 1 Medium Red Onion, chopped
- 4–5 Garlic Cloves, chopped
- ½ tbsp Cajun Seasoning Mix
- Fresh Parsley, for garnish
Creamy Sauce
- 15 g Grass Fed Butter
- ½ tbsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
1. Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil. Make sure each piece is well coated for the best flavor.
2. Heat a pan over medium-high heat, and melt the grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing into strips.
3. In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir until the rice is well coated with all the flavors.
4. Lower the heat and melt the butter in the pan. Add the Cajun Seasoning Mix, then slowly whisk in the milk. Once warmed through, add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
5. Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley for a pop of color.
Notes
- Marinate the chicken overnight for the best flavour and make sure each piece is well coated.
- Cook the chicken on medium-high heat to develop a good crust, then let it rest before slicing.
- Use day-old cooked rice if possible for better texture.
- When making the sauce, keep the heat on low to avoid curdling.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 650
- Sugar: 6 g
- Sodium: 900 mg
- Fat: 28 g
- Saturated Fat: 12 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 3 g
- Protein: 55 g
- Cholesterol: 120 mg
Keywords: High Protein Creamy Cajun Chicken & Rice, cajun chicken, creamy cajun rice, high protein meal