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High Protein Creamy Cajun Chicken & Rice

This comforting dish combines Cajun spices with creamy sauce for a protein-packed weeknight meal that's easy to prepare and perfect for busy evenings.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Cajun
Calories: 530

Ingredients
  

Main Ingredients
  • 800 g chicken breast (cut into halves) Can substitute with turkey or firm tofu.
  • 3 cups cooked rice (preferably day-old) Alternative: quinoa or cauliflower rice for a low-carb option.
  • 250 ml milk Can substitute with almond milk or other dairy alternatives.
  • 150 g light cream cheese Can substitute with Greek yogurt.
  • 40 g Parmesan (freshly grated)
  • 40 g grass-fed butter (divided 25g + 15g) For richer flavor.
  • 1 medium red onion (chopped)
  • 4-5 cloves garlic (chopped) Fresh garlic enhances aroma and flavor.
  • 2 tbsp fresh parsley (chopped for garnish) Optional: can substitute with fresh basil or cilantro.
Cajun Spice 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 (smoked paprika recommended)
  • 1 tsp chili powder
  • 2 tsp olive oil

Method
 

Preparing the Cajun Spice Mix
  1. Combine all Cajun spices (salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder) in a small bowl. Divide into three portions—1.5 portions for the chicken, 0.5 for the rice, and 0.5 for the sauce.
Marinating the Chicken
  1. Coat the chicken breast pieces with 1.5 portions of Cajun seasoning and olive oil, ensuring each piece is well covered. Marinate overnight in the refrigerator or for at least 30 minutes if pressed for time.
Cooking the Chicken
  1. Heat a large pan over medium-high heat and melt 25g of grass-fed butter. Add the chicken and cook until golden and crispy on the outside, about 4-5 minutes per side. Remove chicken and let it rest for 5 minutes before slicing into strips.
Making the Cajun Rice
  1. In the same pan with the chicken drippings, sauté the chopped red onion until translucent, about 3 minutes. Add the garlic and cook for another 30 seconds until fragrant. Stir in the 0.5 portion of Cajun seasoning and add the rice, mixing well until evenly coated and warmed through.
Preparing the Creamy Sauce
  1. Reduce heat to low and add the remaining 15g butter. Once melted, sprinkle in the final 0.5 portion of Cajun seasoning. Slowly whisk in the milk until warmed. Add the cream cheese and Parmesan, stirring continuously until you have a smooth, creamy sauce.
Serving
  1. To serve, create a bed of the Cajun rice, top with the sliced chicken, and drizzle generously with the creamy sauce. Garnish with fresh parsley.

Notes

Marinate chicken overnight for enhanced flavor. Use fresh herbs and garlic for the best aroma. Reheat gently to maintain sauce creaminess.