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High Protein Creamy Cajun Chicken & Rice dish served in a bowl

High Protein Creamy Cajun Chicken & Rice

A comforting one-pan dish featuring tender chicken in a creamy, spicy sauce served over rice, perfect for family dinners.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 520
Ingredients Method Notes

Ingredients
  

Spices and Seasonings
  • 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
  • 1.5 Tsp Cajun Seasoning Mix Used for marinating chicken
  • 1/2 Tsp Cajun Seasoning Mix For rice
  • 1/2 Tsp Cajun Seasoning Mix For sauce
Main Ingredients
  • 800 g Chicken Breast (cut into halves)
  • 2 Tsp Olive Oil
  • 25 g Grass Fed Butter for Cooking
  • 1 Medium Red Onion (chopped)
  • 4-5 cloves Garlic (chopped)
  • 15 g Grass Fed Butter For sauce
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan
  • Fresh Parsley (for garnish)

Method
 

Preparation
  1. Marinate the chicken breast pieces overnight with the Cajun seasoning mix and olive oil.
  2. Heat a pan over medium-high heat, then melt the grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Let it rest for a few minutes before slicing.
Cooking
  1. Sauté the chopped red onion and garlic in the same pan until fragrant. Add the remaining Cajun seasoning mix and day-old rice, mixing well.
  2. Lower the heat and melt the butter in the pan. Gradually whisk in the milk. Once warmed, stir in the light cream cheese and Parmesan until the sauce is smooth and creamy.
Serving
  1. Layer the Cajun rice on a plate, top with sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley.

Notes

Store leftovers in an airtight container in the fridge; they’ll generally last about 3-4 days. For best results, reheat on the stove over low heat with a splash of milk if the sauce thickens too much. Adjust cream cheese amount for desired creaminess level.