why make this recipe
High Protein Creamy Cajun Chicken & Rice is not just delicious; it’s also a meal packed with protein that keeps you feeling full and satisfied. The blend of spices gives the dish a rich flavor while maintaining a simple cooking process. This recipe combines healthy ingredients and a creamy sauce, making it perfect for a hearty dinner or a comforting lunch. The chicken breast offers a lean source of protein, while the Cajun seasoning adds a spicy kick that can be adjusted to fit your taste preferences. The creamy sauce helps bind the flavors together, creating a satisfying one-pot meal that the whole family will love.
how to make High Protein Creamy Cajun Chicken & Rice
Ingredients :
- 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
- 800 g Chicken Breast (cut into halves)
- 1.5 Cajun Seasoning Mix
- 2 Tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
- 1 Medium Red Onion (chopped)
- 4-5 Garlic Cloves (chopped)
- 1/2 Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 1/2 Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Directions :
Marinate the Chicken: Start by marinating the chicken breast pieces overnight. This step is essential for letting the flavors develop. Use a Cajun seasoning mix combined with olive oil to coat each piece of chicken well. Make sure to use an airtight glass container, as it locks in the flavors better than plastic bags.
Cook the Chicken: The next day, heat a pan over medium-high heat. Add 25 g of grass-fed butter and let it melt. Once the butter is melted, place the marinated chicken in the pan. Cook until each piece develops a crispy, golden crust. If you want that perfect crust, a cast-iron skillet works wonders by locking in heat and flavor. After cooking, let the chicken rest for a few minutes before slicing it into strips.
Sauté the Aromatics: In the same pan, once the chicken is removed, sauté the chopped red onion and garlic cloves until they become fragrant. This usually takes about 2-3 minutes. The onion should become translucent, which brings out its natural sweetness.
Add Seasoning and Rice: After the onions are sautéed, add the remaining Cajun seasoning mix to the pan along with the day-old rice. It’s important to ensure the rice is well-coated with the spices. Stir continuously until the rice absorbs the flavors from the onion, garlic, and seasoning.
Make the Creamy Sauce: Lower the heat and melt 15 g of butter in the pan. Once melted, slowly whisk in the 250 ml of milk. Whisking helps avoid lumps, ensuring a smooth sauce. After the milk warms through, add the light cream cheese and Parmesan cheese, stirring until the sauce becomes creamy and well-blended.
Assemble the Dish: To serve, layer the flavorful Cajun rice onto a plate, then top it with the sliced chicken. Drizzle the creamy sauce generously over the chicken and rice. Garnish with fresh parsley, which adds color and a fresh taste.
how to serve High Protein Creamy Cajun Chicken & Rice
This dish is great served hot, straight from the pan. You can pair it with a fresh salad or some steamed vegetables for a complete meal. If you want to make it more filling, consider serving it alongside some crusty bread or cornbread to soak up the creamy sauce. This dish also works well as leftovers. They can easily be reheated in the microwave or on the stovetop.
how to store High Protein Creamy Cajun Chicken & Rice
When storing leftovers, make sure to let the dish cool down to room temperature first. Place the High Protein Creamy Cajun Chicken & Rice in an airtight container. It can be stored in the refrigerator for up to 3-4 days. If you plan on keeping it longer, consider freezing it. Divide the dish into portions and store it in freezer-safe bags or containers. It will last in the freezer for about 2-3 months. When ready to eat, thaw in the refrigerator before reheating.
tips to make High Protein Creamy Cajun Chicken & Rice
- Timing is Key: Marinating the chicken overnight significantly enhances the flavor. If you’re short on time, at least let it marinate for 30 minutes.
- Use Cooked Rice: Using day-old or pre-cooked rice helps the overall dish come together more easily. Freshly cooked rice may become mushy when added to the pan.
- Spice it Up: If you love spice, feel free to increase the amount of Cajun seasoning or add some hot sauce to the sauce for an extra kick.
- Creaminess Level: Adjust the amount of light cream cheese and Parmesan based on your preference for creaminess. You can also substitute with a non-dairy alternative if you want a lighter version.
variation
If you’d like to mix things up, consider adding vegetables to the recipe. Bell peppers, spinach, or zucchini could be great additions that not only enhance the flavor but also boost the nutritional content. For a vegetarian version, use plant-based protein or bean mixes instead of chicken.
Another delicious variation is to experiment with different seasonings. If you’re not in the mood for Cajun spices, try using barbecue seasoning, Italian seasoning, or even a simple mix of salt, pepper, and herbs for a milder flavor profile.
FAQs
1. Can I use brown rice in this recipe?
Yes, brown rice is a great substitute! Just be sure to adjust the cooking time since brown rice typically takes longer to cook than white rice.
2. Can I prepare this dish ahead of time?
Absolutely! You can marinate the chicken the night before and even sauté the onions and garlic in advance. Just add them to the rice when you’re ready to cook.
3. How can I make this dish dairy-free?
You can swap the light cream cheese and Parmesan with dairy-free alternatives. Look for vegan cream cheese and nutritional yeast for a cheesy flavor without dairy.
4. What can I use instead of chicken breast?
You can use chicken thighs or even shrimp as a tasty alternative. Keep in mind that cooking times may vary.
5. How spicy is this dish?
The spiciness level can be adjusted according to your taste by changing the amount of Cajun seasoning. You can also add extra chili powder or hot sauce for more heat.
With its bursting flavors, protein-packed ingredients, and creamy texture, High Protein Creamy Cajun Chicken & Rice is sure to become a household favorite. Enjoy cooking and revel in the delightful flavors of this dish!
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High Protein Creamy Cajun Chicken & Rice
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A protein-packed creamy Cajun chicken and rice dish that is flavorful and easy to make, perfect for dinner or lunch.
Ingredients
- 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
- 800 g Chicken Breast (cut into halves)
- 1.5 Cajun Seasoning Mix
- 2 Tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 1/2 Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
- Marinate the chicken breast pieces overnight with Cajun seasoning and olive oil.
- Heat a pan over medium-high heat and melt 25 g of butter. Cook the marinated chicken until golden brown.
- Remove chicken and sauté chopped onions and garlic in the same pan for 2-3 minutes.
- Add the remaining Cajun seasoning and day-old rice, stirring to combine.
- Melt 15 g of butter and whisk in milk, then add cream cheese and Parmesan to make the creamy sauce.
- Layer the rice on a plate, top with sliced chicken, drizzle the creamy sauce, and garnish with parsley.
Notes
Marinate overnight for best flavor. Use day-old rice for optimal texture.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Pan-frying
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- Calories: 500
- Sugar: 5g
- Sodium: 600mg
- Fat: 25g
- Saturated Fat: 10g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 90mg
Keywords: Cajun chicken, creamy rice, high protein meal, one-pot meal, easy dinner