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High Protein Creamy Cajun Chicken with Garlic Rice Recipe

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4.5 from 31 reviews

This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful, satisfying dish featuring marinated chicken breasts cooked to a golden crisp and served over fluffy Cajun-seasoned garlic rice, topped with a rich and creamy cheese sauce. Perfect for a hearty dinner packed with bold spices and comforting textures.

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
  • ½ tbsp Cajun Seasoning Mix
  • Fresh parsley for garnish

Creamy Sauce

  • 15 g grass fed butter
  • ½ tbsp Cajun Seasoning Mix
  • 250 ml milk
  • 150 g light cream cheese
  • 40 g Parmesan cheese

Instructions

  1. Marinate Chicken: Combine chicken breast halves with 1.5 tbsp Cajun Seasoning Mix and 2 tsp olive oil. Coat thoroughly, place in an airtight glass container, and refrigerate overnight to enhance flavor.
  2. Cook Chicken: Heat a pan over medium-high heat and melt 25 g grass fed butter. Add the marinated chicken pieces and cook until a crispy golden crust forms. Once cooked through, remove from pan and let rest for a few minutes before slicing into strips.
  3. Sauté Aromatics and Rice: In the same pan, sauté chopped red onion and garlic cloves until fragrant. Add ½ tbsp Cajun Seasoning Mix and toss in the day-old cooked rice or pre-cooked long-grain rice. Stir well to coat the rice evenly with the spices and aromatics.
  4. Prepare Creamy Sauce: Lower the heat and melt 15 g grass fed butter in the pan. Stir in ½ tbsp Cajun Seasoning Mix and slowly whisk in 250 ml milk. Warm through, then add 150 g light cream cheese and 40 g Parmesan. Stir continuously using a balloon whisk until the sauce is smooth and creamy.
  5. Assemble and Serve: Plate the Cajun rice, top with sliced chicken, and drizzle the creamy cheese sauce over the dish. Garnish with freshly chopped parsley for a pop of color and fresh flavor.

Notes

  • Marinate the chicken overnight for maximum flavor penetration.
  • Use day-old rice for best texture when sautéing; fresh rice may become mushy.
  • A cast iron skillet works best to develop a crispy crust on the chicken.
  • Substitute light cream cheese with Greek yogurt for a tangier, lower-fat sauce.
  • Adjust Cajun seasoning levels to preference, especially if sensitive to spice.

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