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High Protein Creamy Cajun Chicken & Rice

A delicious meal packed with flavor and protein, combining the zest of Cajun seasoning with creamy goodness, perfect for family dinners or meal prep.

  • Total Time: 60
  • 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)
  • 1/2 Tsp Cajun Seasoning Mix
  • Fresh Parsley (for garnish)
  • 15 g Grass Fed Butter
  • 1/2 Tsp 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. Ensure each piece is well coated.
  2. Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until it has a crispy, golden crust. Let it rest, then slice it into strips.
  3. In the same pan, sauté the chopped red onion and garlic until fragrant. Add the remaining Cajun Seasoning Mix and the day-old rice, stirring until well coated.
  4. Lower the heat and melt the butter in the pan. Slowly whisk in the milk, then add the light cream cheese and Parmesan, stirring until smooth.
  5. Layer the Cajun rice on a plate, top with sliced chicken, and drizzle with the creamy sauce. Garnish with fresh parsley.

Notes

Marinating the chicken overnight helps to enhance the flavor. For extra crispy chicken, use a cast iron skillet while cooking. Stir the sauce constantly for a lump-free texture.

  • Author: jessica-baker
  • Prep Time: 30
  • Cook Time: 30
  • Category: Main Course
  • Method: Pan Frying
  • Cuisine: Cajun
  • Diet: High Protein

Nutrition

  • Serving Size: 1 serving
  • Calories: 540
  • Sugar: 6g
  • Sodium: 800mg
  • Fat: 25g
  • Saturated Fat: 10g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 3g
  • Protein: 38g
  • Cholesterol: 125mg

Keywords: Cajun Chicken, Creamy Rice, High Protein Meal