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High Protein Creamy Cajun Chicken with Garlic Rice Recipe

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5 from 23 reviews

This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and satisfying dish featuring tender marinated chicken breast cooked to a golden crust, paired with fluffy Cajun-spiced rice and topped with a rich, creamy cheese sauce. Perfect for a protein-packed dinner with a spicy kick.

  • Total Time: 1 hour 40 minutes
  • Yield: 4 servings

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 chili powder

Chicken Marinade

  • 800 g chicken breast cut into halves
  • 1.5 tbsp Cajun seasoning mix
  • 2 tsp olive oil
  • 25 g grass fed butter for cooking

Fluffy Cajun Rice

  • 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice)
  • 1 medium red onion chopped
  • 4-5 garlic cloves chopped
  • 0.5 tbsp Cajun seasoning mix
  • Fresh parsley for garnish

Creamy Sauce

  • 15 g grass fed butter
  • 0.5 tbsp Cajun seasoning mix
  • 250 ml milk
  • 150 g light cream cheese
  • 40 g parmesan

Instructions

  1. Marinate the Chicken: Coat the chicken breast pieces evenly with 1.5 tablespoons of the Cajun seasoning mix and 2 teaspoons of olive oil. Seal the chicken in an airtight glass container and refrigerate overnight to allow the flavors to fully develop.
  2. Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken breasts and cook until they develop a crispy, golden crust on both sides. Remove the chicken from the pan and let it rest for a few minutes before slicing into strips.
  3. Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant and softened. Add 0.5 tablespoon of Cajun seasoning mix and stir well. Then, add the day-old rice (or cooked rice) and toss to coat all the rice evenly with the seasoning and aromatics.
  4. Prepare the Creamy Sauce: Lower the heat and melt 15 grams of grass-fed butter in the pan. Stir in 0.5 tablespoon of Cajun seasoning mix, then slowly whisk in 250 ml of milk to prevent lumps. Once warmed, add 150 grams of light cream cheese and 40 grams of parmesan cheese. Stir continuously until the sauce becomes smooth, creamy, and well combined.
  5. Assemble and Serve: Plate the Cajun rice first, then layer the sliced chicken strips on top. Drizzle the creamy sauce generously over the chicken and rice. Garnish with freshly chopped parsley for a vibrant finish and serve immediately.

Notes

  • For best flavor, marinate the chicken overnight in an airtight glass container rather than plastic bags.
  • Using day-old rice helps achieve fluffier Cajun rice as it prevents clumping during sautéing.
  • A cast iron skillet can help develop a better crust on the chicken by locking in heat evenly.
  • A balloon whisk works great to keep the creamy sauce smooth and lump-free.
  • You can substitute milk with a low-lactose or plant-based milk if preferred, adjusting the diet suitability accordingly.
  • Author: Millie
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: American
  • Diet: Low Lactose

Find it online: https://pleasingbites.com/high-protein-creamy-cajun-chicken-with-garlic-rice-recipe/