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High Protein Creamy Cajun Chicken & Rice

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A comforting and high-protein dish featuring juicy Cajun chicken over richly seasoned rice and a silky cheese-milk sauce.

Ingredients

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  • 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

  1. Combine the salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chilli powder to form the Cajun Seasoning Mix.
  2. Rub 1.5 of the Cajun Seasoning Mix and the olive oil over the chicken pieces. Coat each piece well.
  3. Seal the chicken in an airtight glass container and refrigerate overnight for best flavor.
  4. Heat a heavy pan over medium-high heat and melt 25 g of grass-fed butter.
  5. Sear the marinated chicken until a crispy, golden crust forms, about 4 to 6 minutes per side depending on thickness.
  6. Remove the chicken and let it rest for 5 minutes before slicing into strips.
  7. In the same pan, add the chopped red onion and garlic. Sauté until fragrant and the onion is translucent, about 3 minutes.
  8. Sprinkle in 1/2 of the Cajun Seasoning Mix and add the day-old rice. Toss until each grain is coated and warmed through.
  9. Lower the heat and melt 15 g of grass-fed butter in the pan. Add the remaining 1/2 Cajun Seasoning Mix.
  10. Pour in the milk slowly while whisking. Warm the liquid but do not boil.
  11. Add the light cream cheese and Parmesan. Stir until the sauce becomes smooth and creamy.
  12. Plate the Cajun rice, top with sliced chicken, and spoon the creamy sauce over everything. Garnish with chopped fresh parsley.

Notes

Use full-fat cream cheese for a richer sauce. For a dairy-free option, use unsweetened plant milk and dairy-free cream cheese. Day-old rice works best for texture.

Nutrition

Find it online: https://www.simplefamilydishes.com/creamy-cajun-chicken-and-rice/