Description
This High Protein Creamy Cajun Chicken with garlic rice is a flavor-packed meal that brings together smoky, spicy, and creamy elements in one comforting dish. Perfect for lunch or dinner, it’s satisfying, protein-rich, and made with simple, wholesome ingredients, no fancy prep required.
Equipment Needed
- Large skillet or cast-iron pan
- Mixing bowls
- Whisk
- Sharp knife
- Glass container for marinating
Ingredients
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
Chicken Marinade:
- 800 g chicken breast
- 1.5 tbsp Cajun seasoning mix
- 2 tsp olive oil
- 25 g grass-fed butter (for cooking)
Fluffy Cajun Rice:
- 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice)
- 1 medium red onion, chopped
- 4–5 garlic cloves, chopped
- ½ tbsp Cajun seasoning mix
- Fresh parsley, chopped (for garnish)
Creamy Sauce:
- 15 g grass-fed butter
- ½ tbsp Cajun seasoning mix
- 250 ml milk
- 150 g light cream cheese
- 40 g Parmesan cheese
Instructions
1. Marinate the chicken breast pieces overnight with the Cajun seasoning mix and olive oil. Ensure every piece is well coated for maximum flavor.
2. Heat a large skillet over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until golden and crispy on both sides. Let rest before slicing into strips.
3. In the same pan, sauté chopped red onion and garlic until fragrant. Add the remaining Cajun seasoning and toss in the day-old rice. Stir until the rice absorbs all the flavors.
4. Lower the heat, melt the butter, and add the Cajun seasoning. Gradually whisk in the milk, then add the light cream cheese and Parmesan. Stir until smooth and creamy.
5. Layer the Cajun rice on a plate, top with sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley and serve warm.
Notes
- Tips for Success:
- Marinate the chicken overnight for deeper flavor.
- Use a cast iron skillet to achieve a perfect golden crust.
- Day-old rice gives the best texture for the Cajun garlic rice.
- Keep the sauce on low heat to prevent curdling.
- Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently on the stove with a splash of milk to keep the sauce creamy.
- Related Recipe: Try our High Protein Buffalo Chicken Dip or Cottage Cheese Burrito Bowl for more flavorful, protein-packed meals.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 532
- Sugar: 5g
- Sodium: 1280mg
- Fat: 26g
- Saturated Fat: 10g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 2g
- Protein: 48g
- Cholesterol: 135mg