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