Are you on the lookout for a satisfying and nutritious meal that bursts with flavor? Look no further than this High Protein Creamy Cajun Chicken and Rice recipe! The delightful blend of spices combined with tender chicken and creamy rice creates a dish that will tantalize your taste buds while keeping your protein intake high.
Not only is this Cajun-inspired chicken dish quick to prepare, but it also offers a comforting cozy feel, perfect for any occasion. So, gather your ingredients and prepare to indulge in a creamy, spicy delight that the whole family will love!
Ingredients for High Protein Creamy Cajun Chicken and Rice:
This flavorful dish combines proteins, spices, and creamy goodness, making it perfectly satisfying. Here’s what you’ll need:
For the 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 chili powder
For the Chicken Marinade:
- 800g chicken breast, cut in halves
- 1.5 tbsp Cajun seasoning mix
- 2 tsp olive oil
- 25g grass-fed butter (for cooking)
For the Fluffy Cajun Rice:
- 1 medium red onion, chopped
- 4–5 garlic cloves, chopped
- 1/2 Cajun seasoning mix
- Fresh parsley, chopped
- 2 cups cooked rice (preferably day-old)
For the Creamy Sauce:
- 15g grass-fed butter
- 1/2 Cajun seasoning mix
- 250ml milk
- 150g light cream cheese
- 40g parmesan cheese
This dish isn’t just hearty but packed with protein, making it a stellar choice for family lunches or dinners. For additional deliciousness, check out my Creamy Chicken & Wild Rice Soup recipe.
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High Protein Creamy Cajun Chicken and Rice
- Total Time: 50
- Yield: 4 servings 1x
Description
This High Protein Creamy Cajun Chicken and Rice is a flavorful and satisfying dish that combines tender chicken with creamy sauce and Cajun spices, making it perfect for any dinner.
Ingredients
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
800g chicken breast cut in halves
1.5 tbsp Cajun seasoning mix
2 tsp olive oil
25g grass-fed butter
1 medium red onion chopped
4–5 garlic cloves chopped
1/2 Cajun seasoning mix
Fresh parsley chopped
2 cups cooked rice preferably day-old
15g grass-fed butter
1/2 Cajun seasoning mix
250ml milk
150g light cream cheese
40g parmesan cheese
Instructions
- In a bowl, mix together all the Cajun seasoning ingredients (salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder) to create a seasoning mix.
- Marinate the chicken breasts in 1.5 tbsp of Cajun seasoning mix, olive oil, and set aside for at least 15 minutes.
- In a skillet, melt 25g of grass-fed butter over medium heat and cook the marinated chicken pieces until golden brown and cooked through, about 6-7 minutes on each side. Remove the chicken and set aside.
- In the same skillet, add chopped red onion and garlic, sauté until softened, about 3-4 minutes.
- Add 1/2 Cajun seasoning mix and stir well, then mix in the day-old rice, tossing to combine with the onion and garlic.
- In a separate saucepan, melt 15g of grass-fed butter, then add the remaining 1/2 Cajun seasoning mix followed by milk, light cream cheese, and parmesan cheese. Stir until the sauce is creamy and smooth.
- Slice the cooked chicken, place it on top of the rice, and drizzle the creamy sauce over the chicken and rice. Garnish with fresh parsley and serve.
Notes
For best results, use day-old rice for fluffiness and let the chicken marinate for extra flavor.
- Prep Time: 20
- Cook Time: 30
- Category: Main Course
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 520 kcal
- Sugar: 4 g
- Sodium: 780 mg
- Fat: 22 g
- Saturated Fat: 11 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 44 g
- Cholesterol: 135 mg
Keywords: High Protein Creamy Cajun Chicken and Rice, Cajun chicken, creamy chicken recipe, high protein dish, Cajun rice
How to Prepare High Protein Creamy Cajun Chicken and Rice:
To create a flavorful dish of High Protein Creamy Cajun Chicken and Rice, start by marinating the chicken. Combine the chicken breasts with 1.5 tablespoons of Cajun seasoning, olive oil, and a pinch of salt. Let it sit for 30 minutes.
Cooking the Cajun Chicken
In a large skillet, melt the grass-fed butter over medium heat. Add the marinated chicken, cooking for 5-7 minutes on each side until golden and cooked through. Remove the chicken and set aside.
Preparing Fluffy Cajun Rice
In the same skillet, sauté the red onion and garlic until fragrant. Stir in the cooked rice and half the Cajun seasoning. mix in chopped parsley for color and flavor.
Making the Creamy Sauce
In a separate pot, melt 15g of grass-fed butter and add the remaining Cajun seasoning with milk. Whisk in the cream cheese and Parmesan until smooth. This creamy sauce adds richness to your dish.
Serve the chicken over the Cajun rice, drizzling the sauce on top for an indulgent finish. For an extra treat, try pairing this with Creamy Chicken Wild Rice Soup. Enjoy your meal packed with protein and flavor!
Nutritional Benefits of High Protein Creamy Cajun Chicken and Rice:
High Protein Creamy Cajun Chicken and Rice not only tantalizes your taste buds but also offers a wealth of nutritional benefits. This dish is a great source of lean protein, primarily from chicken, which aids muscle growth and repair. Protein also contributes to satiety, helping you feel fuller for longer, making it an excellent choice for those watching their weight. Additionally, the inclusion of brown rice provides complex carbohydrates, supplying long-lasting energy for daily activities.
The creamy sauce, often enriched with healthy fats, enhances flavor without compromising nutrition. Incorporating Cajun spices adds antioxidants, which support a robust immune system. For a tasty twist, pair it with sides like Cheesy Sausage and Rice Skillet, enhancing your meal’s overall nutritional profile while keeping preparation simple. Dive into a detailed recipe on this dish at The Cooking Twins to enjoy a balance of flavor and health!
Cooking Tips for High Protein Creamy Cajun Chicken and Rice:
To achieve the perfect High Protein Creamy Cajun Chicken and Rice, start by selecting quality chicken breasts. Marinate them in Cajun spices for at least 30 minutes to infuse flavor. Searing the chicken until golden brown locks in moisture and enhances taste. Use a sturdy rice like basmati or jasmine to absorb the creamy sauce that forms.
To elevate the dish further, consider adding fresh vegetables such as bell peppers and green onions. These ingredients not only enhance nutrition but also add a delightful crunch. For a creamy texture, add your favorite cheese towards the end of cooking. If you enjoy chicken and rice meals, you might also like my Creamy Chicken Wild Rice Soup, which offers similar flavors with a comforting twist.
Finally, serve your dish hot and garnish it with parsley for a pop of color. Enjoy a satisfying meal packed with protein!
Serving Suggestions :
For a delightful dining experience, pair your High Protein Creamy Cajun Chicken and Rice with simple yet flavorful sides. A fresh salad always complements a hearty dish. Consider serving it alongside *The Best Mandarin Almond Lettuce Salad*. This salad offers a bright contrast to the creamy richness of the chicken and rice, enhancing your meal’s overall profile.
Additionally, a side of garlic bread can bring an exciting texture and flavor combination to the table. If you prefer something lighter, opt for a bowl of steamed vegetables. Roasted broccoli or green beans seasoned with a hint of lemon will elevate the dish perfectly.
For those who love a bit of spice, add a dash of hot sauce on top of your High Protein Creamy Cajun Chicken and Rice. Lastly, don’t forget to enjoy a sweet treat afterward, like Grandma Minecci’s Snowball Cookies, to round out your meal.
Storage Tips :
To keep your High Protein Creamy Cajun Chicken and Rice fresh, store leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, consider freezing portions for up to 3 months. When reheating, add a splash of chicken broth to regain creaminess. For a delicious side, pair with slow cooker garlic mashed potatoes. Enjoy the flavors again!
Frequently Asked Questions (FAQs):
What is High Protein Creamy Cajun Chicken and Rice?
High Protein Creamy Cajun Chicken and Rice is a flavorful dish that combines tender chicken, creamy sauce, spicy Cajun seasoning, and wholesome rice. It’s not only delicious but also packs a protein punch, making it an ideal choice for a satisfying meal.
How can I make High Protein Creamy Cajun Chicken and Rice healthier?
To make this dish healthier, consider using brown rice instead of white for added fiber and nutrients. Additionally, you can substitute heavy cream with Greek yogurt, which will still provide creaminess while increasing protein content.
Can I use other proteins in this recipe?
Absolutely! If you’re looking for variety, you can replace the chicken with shrimp or turkey. For a vegetarian option, try using tofu or chickpeas to maintain the protein levels while keeping it meat-free.
What can I serve with Creamy Cajun Chicken and Rice?
Pairing this dish with a refreshing side salad, such as The Best Mandarin Almond Lettuce Salad, can complement the rich flavors perfectly. You could also serve it with some roasted vegetables for a wholesome meal.
How do I store leftovers of this chicken dish?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water to restore the creamy texture.
Can I freeze High Protein Creamy Cajun Chicken and Rice?
Yes, this dish freezes well! To do so, let it cool completely before transferring it to a freezer-safe container. It can be frozen for up to 2 months. Thaw in the refrigerator overnight before reheating for best results