High Protein Creamy Cajun Chicken & Rice Recipe
Introduction
This High Protein Creamy Cajun Chicken & Rice dish is a flavorful and satisfying meal perfect for weeknight dinners. The tender chicken is marinated and cooked to perfection, paired with a creamy, spicy rice that brings rich Cajun flavors to your plate.
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 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
- Step 1: Marinate the chicken breast pieces overnight with 1.5 teaspoons of Cajun Seasoning Mix and 2 teaspoons of olive oil. Ensure each piece is well coated to develop the best flavor.
- Step 2: Store the marinated chicken in an airtight glass container to seal in flavor better than plastic bags.
- Step 3: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing into strips.
- Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 1/2 teaspoon of Cajun Seasoning Mix and toss in leftover rice. Stir well until the rice is coated with all the flavors.
- Step 5: Lower the heat and melt 15 grams of butter in the pan. Add another 1/2 teaspoon of Cajun Seasoning Mix, then slowly whisk in the milk. Once warmed through, add the light cream cheese and Parmesan, stirring continuously until the sauce is smooth and creamy.
- Step 6: Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley for a fresh finish.
Tips & Variations
- Use a cast iron skillet for cooking the chicken to achieve a perfect crispy crust and lock in the flavors.
- Substitute light cream cheese with Greek yogurt for a tangier, healthier sauce alternative.
- If you want extra heat, add a pinch of cayenne pepper to the Cajun seasoning mix.
Storage
Store leftover chicken and rice separately in airtight containers in the refrigerator for up to 3 days. Reheat gently in a pan over low heat, adding a splash of milk if needed to loosen the creamy sauce.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh chicken breasts instead of marinating overnight?
Yes, but marinating overnight enhances the flavor and tenderness. If short on time, marinate for at least 30 minutes before cooking.
Is it possible to make this dish dairy-free?
To make it dairy-free, substitute the butter with olive oil and use a dairy-free cream cheese alternative. Use a plant-based milk such as almond or oat milk for the sauce.
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High Protein Creamy Cajun Chicken & Rice Recipe
- Total Time: 35 mins (excluding marination)
- Yield: 4 servings 1x
Description
This High Protein Creamy Cajun Chicken & Rice is a flavorful and satisfying dish combining juicy, marinated chicken breast with a creamy, spiced rice sauce. Perfectly seasoned with Cajun spices and enriched with cream cheese and Parmesan, this recipe offers a comforting, protein-packed meal that’s easy to prepare and sure to impress.
Ingredients
Chicken Marinade
- 1.5 tsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 800 g Chicken Breast (cut into halves)
- 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
For Cooking
- 25 g Grass Fed Butter (for cooking chicken)
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 15 g Grass Fed Butter
For the Sauce and Garnish
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese (grated)
- Fresh Parsley (for garnish)
- Remaining Cajun Seasoning Mix (approx. 1 tsp used in cooking steps)
- Day-old cooked rice (amount not specified but assumed about 200-250 g)
Instructions
- Marinate Chicken: Combine the chicken breast pieces with 1.5 tsp of Cajun seasoning mix and 2 tsp olive oil. Ensure each piece is evenly coated and refrigerate overnight in an airtight glass container for maximum flavor infusion.
- Cook Chicken: Heat 25 g of grass-fed butter in a pan over medium-high heat. Cook the marinated chicken until it develops a crispy, golden crust. Remove the chicken and let it rest for a few minutes before slicing into strips.
- Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun seasoning mix (about 1 tsp) along with day-old cooked rice. Toss and stir to evenly coat the rice with the spices and flavors.
- Prepare Creamy Sauce: Lower the heat and melt 15 g grass-fed butter in the pan. Add the Cajun seasoning mix and slowly whisk in 250 ml milk. Warm the mixture, then add 150 g light cream cheese and 40 g grated Parmesan. Continue stirring with a balloon whisk until the sauce is smooth and creamy.
- Assemble and Serve: Plate the Cajun spiced rice, top with sliced chicken strips, and drizzle the creamy sauce over the top. Garnish with freshly chopped parsley to add color and freshness. Serve immediately.
Notes
- For best results, marinate the chicken overnight in a glass container to enhance flavor.
- If you don’t have day-old rice, cook and cool freshly prepared rice before using.
- Use a cast iron skillet for optimal heat retention and better crust on the chicken.
- Adjust the amount of Cajun seasoning according to your spice preference.
- The creamy sauce can be made using full-fat or light cream cheese depending on dietary needs.
- Prep Time: 10 mins + overnight marination
- Cook Time: 25 mins
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun, American
Keywords: High Protein Cajun Chicken, Creamy Cajun Rice, Cajun Chicken Recipe, Creamy Chicken and Rice, Spicy Cajun Chicken
