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High Protein Creamy Cajun Chicken & Rice

A delicious and nutritious meal that combines lean protein from chicken with a creamy Cajun sauce and flavorful rice.

  • Total Time: 45 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 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
  • 800 g Chicken Breast (cut into halves)
  • 1.5 Tsp Cajun Seasoning Mix
  • 2 Tsp Olive Oil
  • 25 g Grass Fed Butter for Cooking
  • 1 Medium Red Onion (chopped)
  • 4–5 Garlic Cloves (chopped)
  • 0.5 Tsp Cajun Seasoning Mix
  • Fresh Parsley (for garnish)
  • 15 g Grass Fed Butter
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan

Instructions

  1. Marinate the chicken breast pieces overnight with Cajun Seasoning Mix and olive oil in an airtight glass container.
  2. Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until crispy and golden, then let it rest before slicing.
  3. Sauté chopped red onion and garlic in the same pan until fragrant. Add remaining Cajun Seasoning Mix and day-old rice, stirring to combine.
  4. Lower the heat and melt the butter, then whisk in milk. Once warmed, add light cream cheese and Parmesan, stirring until smooth.
  5. Layer Cajun rice on plates, top with sliced chicken, and drizzle creamy sauce over. Garnish with fresh parsley.

Notes

Serve hot with a side salad or steamed vegetables. Store leftovers in an airtight container in the fridge for up to three days.

  • Author: jessica-baker
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Sautéing
  • Cuisine: Cajun
  • Diet: High Protein

Nutrition

  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 6g
  • Sodium: 800mg
  • Fat: 20g
  • Saturated Fat: 7g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 3g
  • Protein: 30g
  • Cholesterol: 90mg

Keywords: Cajun, Chicken, High Protein, Rice