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High Protein Creamy Cajun Chicken & Rice

High Protein Creamy Cajun Chicken & Rice

This High Protein Creamy Cajun Chicken & Rice is a delightful balance of flavors – smoky, spicy, and creamy. It's perfect for those days when you want something comforting without derailing your diet. Whether you’re cooking for yourself or sharing with loved ones, this dish is sure to impress!
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Lunch
Cuisine American
Servings 1

Ingredients
  

Cajun Seasoning 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
  • 1 Tsp Chilli Powder

Chicken Marinade

  • 800 g Chicken Breast cut into halves
  • 1.5 Cajun Seasoning Mix
  • 2 Tsp Olive Oil
  • 25 g Grass Fed Butter for Cooking

Fluffy Cajun Rice

  • 1 Medium Red Onion chopped
  • 4-5 Garlic Cloves chopped
  • ½ Cajun Seasoning Mix
  • Fresh Parsley for garnish

Creamy Sauce

  • 15 g Grass Fed Butter
  • ½ Cajun Seasoning Mix
  • 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. Make sure each piece is well coated for the best flavor.
  • Heat a pan over medium-high heat, and melt the grass-fed butter. Cook the marinated chicken until it develops 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.

Notes

- Marinate the chicken overnight for best flavour! Make sure each chicken piece is well coated with the seasoning
- Cook the chicken on medium high heat to develop a good crust - it should come out crispy. Let the chicken rest before slicing
- Use day old cooked rice if possible. Make sure you cook the onion and garlic till fragrant then add the seasoning
- When making the sauce make sure the heat is on low
Keyword High Protein Creamy Cajun Chicken & Rice