Description
A delicious meal that provides a healthy dose of protein and the rich flavors of Cajun cuisine.
Ingredients
Scale
- 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