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High Protein Creamy Cajun Chicken & Rice

A one-pan meal that combines tender chicken, zesty spices, and creamy goodness for a comforting dining experience.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Cajun, Comfort Food
Calories: 600
Ingredients Method Notes

Ingredients
  

Seasonings
  • 1 Tsp Salt To taste
  • 1 Tsp Black Pepper To taste
  • 1 Tsp Garlic Powder To taste
  • 1 Tsp Onion Powder To taste
  • 1 Tsp Oregano To taste
  • 1 Tsp Thyme To taste
  • 1 Tsp Paprika To taste
  • 1 Tsp Chilli Powder To taste
  • 1.5 Tsp Cajun Seasoning Mix For marinating the chicken
  • 0.5 Tsp Cajun Seasoning Mix For rice
Main Ingredients
  • 800 g Chicken Breast (cut into halves) Lean protein option
  • 2 Tsp Olive Oil For cooking
  • 25 g Grass Fed Butter for Cooking Adds richness
  • 1 Medium Red Onion (chopped) Adds flavor
  • 4-5 Garlic Cloves (chopped) Enhances flavor
  • 15 g Grass Fed Butter For creamy sauce
  • 250 ml Milk For creaminess
  • 150 g Light Cream Cheese For creamy texture
  • 40 g Parmesan For added flavor
  • Fresh Parsley (for garnish) For decoration and freshness

Method
 

Preparation
  1. Marinate the chicken breast pieces overnight with Cajun seasoning mix and olive oil in an airtight container.
Cooking
  1. Heat a pan over medium-high heat, melt the grass-fed butter, and cook the marinated chicken until golden. Let it rest before slicing.
  2. In the same pan, sauté the chopped red onion and garlic until fragrant. Add the remaining Cajun seasoning mix and day-old rice, mixing well.
  3. Lower the heat, melt the butter, and gradually whisk in milk, stirring in light cream cheese and Parmesan until smooth.
Serving
  1. Layer Cajun rice on a plate, top with sliced chicken, and drizzle with creamy sauce. Garnish with fresh parsley.

Notes

Use day-old rice for the best texture—freshly cooked rice can get mushy. Adjust the spice level to your taste. Don’t skip toasting the garlic! Substitute chicken with shrimp or plant-based protein for a twist! Experiment with different cheeses for variations.