why make this recipe
High Protein Creamy Cajun Chicken & Rice is a delicious meal that not only satisfies your taste buds but also offers a healthy dose of protein. This recipe is perfect for anyone looking to boost their protein intake while enjoying the rich flavors of Cajun cuisine. It’s easy to prepare and truly filling, making it a great choice for family dinners or meal prepping for the week. The creamy sauce adds a comforting touch to the spiced chicken, making every bite delightful.
how to make High Protein Creamy Cajun Chicken & Rice
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 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 Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Directions:
Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil. Make sure each piece is well coated for the best flavor. Seal in flavor with an airtight glass container for a better experience than plastic bags.
Heat a pan over medium-high heat, and melt the grass-fed butter. Cook the marinated chicken until it gets a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing it into strips.
In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir until the rice is well coated with all the flavors.
Lower the heat and melt the butter in the pan. Add the Cajun Seasoning Mix, then slowly whisk in the milk. Once warmed through, add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
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 pop of color.
how to serve High Protein Creamy Cajun Chicken & Rice
Serve this dish hot for the best flavor experience. It makes a wonderful stand-alone meal but can also be paired with a simple side salad or steamed vegetables. Enjoy it for lunch or dinner, and watch it quickly become a family favorite!
how to store High Protein Creamy Cajun Chicken & Rice
To store leftovers, place the chicken and rice in an airtight container. You can keep it in the fridge for up to 3 days. To reheat, warm it gently on the stove or in the microwave until heated through. Be careful not to overcook, as this can dry out the chicken.
tips to make High Protein Creamy Cajun Chicken & Rice
- Marinate the chicken overnight to enhance the flavors.
- Use day-old rice for better texture and to prevent it from becoming mushy.
- Adjust the level of seasoning to match your taste preferences.
- If you like it spicier, add more Cajun seasoning.
variation
You can make this recipe with shrimp or tofu if you want to change up the protein source. Both options will still work well with the creamy Cajun sauce and rice.
FAQs
1. Can I use brown rice instead of white rice?
Yes, brown rice can be used for a healthier option. Just be sure to adjust the cooking time accordingly.
2. Is this dish suitable for meal prep?
Absolutely! This dish stores well and can be made in advance for lunches or dinners throughout the week.
3. How can I make it dairy-free?
To make it dairy-free, substitute the light cream cheese and milk with dairy-free alternatives like coconut milk and a dairy-free cream cheese.
High Protein Creamy Cajun Chicken & Rice
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A delicious meal that provides a healthy dose of protein and the rich flavors of Cajun cuisine.
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
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
- Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil.
- Heat a pan over medium-high heat, and melt the grass-fed butter.
- Cook the marinated chicken until it gets a crispy, golden crust, then let it rest before slicing into strips.
- In the same pan, sauté the chopped red onion and garlic cloves until fragrant.
- Add the remaining Cajun Seasoning Mix, followed by the day-old rice, and stir until well coated.
- Lower the heat, melt the butter, and slowly whisk in the milk.
- Once warmed, add the light cream cheese and Parmesan, stirring until smooth.
- Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle with the creamy sauce. Garnish with fresh parsley.
Notes
For best results, marinate the chicken overnight. Use day-old rice for better texture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 900mg
- Fat: 20g
- Saturated Fat: 10g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 100mg
Keywords: Cajun chicken, rice, high protein, creamy sauce, family dinner, meal prep