Description

This High Protein Creamy Cajun Chicken and Rice dish blends tender, marinated chicken with a rich and creamy sauce, served over fluffy Cajun rice for a flavorful and satisfying meal.

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 chili powder

800g chicken breast cut in halves

1.5 tbsp Cajun seasoning mix

2 tsp olive oil

25g grass-fed butter

1 medium red onion chopped

4–5 garlic cloves chopped

1/2 Cajun seasoning mix

fresh parsley chopped

2 cups cooked rice

15g grass-fed butter

250ml milk

150g light cream cheese

40g parmesan cheese

Instructions

In a bowl, combine the Cajun seasoning mix, olive oil, and chicken breast halves. Marinate for at least 30 minutes.
In a large skillet, melt the grass-fed butter over medium heat, and cook the marinated chicken until browned and cooked through, about 7-10 minutes per side. Remove chicken from skillet and set aside.
In the same skillet, add the chopped red onion and minced garlic. Sauté until the onion is translucent, about 5 minutes.
Stir in the remaining Cajun seasoning and cooked rice, mixing well to ensure the rice is evenly coated with flavor. Cook for an additional 3-4 minutes.
For the creamy sauce, melt 15g of grass-fed butter in a saucepan over medium heat. Add the remaining Cajun seasoning, milk, light cream cheese, and parmesan cheese. Stir until smooth and creamy.
Serve the chicken over the Cajun rice and drizzle the creamy sauce on top. Garnish with fresh parsley.

Notes

For best results, use day-old rice for fluffier texture. Adjust the level of Cajun seasoning to your taste preference.

Prep Time: 20
Cook Time: 30
Category: Main Course
Method: baking
Cuisine: American

Nutrition

Serving Size: 1 plate
Calories: 520 kcal
Sugar: 4 g
Sodium: 780 mg
Fat: 22 g
Saturated Fat: 11 g
Unsaturated Fat: 9 g
Trans Fat: 0 g
Carbohydrates: 38 g
Fiber: 2 g
Protein: 44 g
Cholesterol: 135 mg

Keywords: High Protein, Creamy, Cajun, Chicken and Rice, Recipe