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High protein creamy Cajun chicken served over fluffy rice.

High Protein Creamy Cajun Chicken & Rice

This dish brings vibrant Cajun flavors with tender chicken, fluffy rice, and a creamy sauce, all packed with protein and perfect for any occasion.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 550
Ingredients Method Notes

Ingredients
  

Marinade
  • 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 Chili Powder
  • 800 g Chicken Breast (cut into halves)
  • 1.5 tsp Cajun Seasoning Mix
  • 2 tsp Olive Oil
Cooking Ingredients
  • 25 g Grass Fed Butter for Cooking
  • 1 medium Red Onion (chopped)
  • 4-5 cloves Garlic (chopped)
  • 0.5 tsp Cajun Seasoning Mix For sautéing
  • 15 g Grass Fed Butter
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan
  • Fresh Parsley (for garnish)

Method
 

Preparation
  1. Marinate the Chicken: Use the Cajun seasoning mix and olive oil to coat the chicken pieces fully. Seal them in an airtight glass container for better flavor retention overnight.
Cooking
  1. Cook the Chicken: Heat a pan over medium-high and melt the grass-fed butter. Sear the marinated chicken until it has a crispy, golden crust. Let it rest before slicing into strips.
  2. Sauté Aromatics: In the same pan, sauté the red onion and garlic until fragrant. Add the remaining Cajun seasoning and incorporate the day-old rice, stirring well to coat.
  3. Make the Creamy Sauce: Lower the heat, add the butter to the pan, and slowly whisk in the milk. Once warmed, stir in the light cream cheese and Parmesan until the sauce is smooth.
  4. Assemble Your Dish: Layer the Cajun rice on a plate, add the sliced chicken, and pour the creamy sauce over the top. Garnish with fresh parsley for a splash of color.

Notes

This dish makes fantastic leftovers! Store any remaining servings in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of milk if the sauce thickens.