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High Protein Creamy Cajun Chicken with Garlic Rice Recipe

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4 from 14 reviews

A rich and flavorful High Protein Creamy Cajun Chicken served with garlic-infused rice, combining bold Cajun spices with a smooth and creamy cheese sauce for a comforting and satisfying meal perfect for a hearty dinner.

Ingredients

Chicken and Marinade

  • 800 g Chicken Breast (cut into halves)
  • 1.5 tbsp Cajun Seasoning Mix
  • 2 tsp Olive Oil
  • 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

Garlic Rice and Sauce

  • 25 g Grass Fed Butter (for cooking chicken)
  • 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
  • 15 g Grass Fed Butter
  • 0.5 tbsp Cajun Seasoning Mix (additional for sauce)
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan Cheese
  • Fresh Parsley (for garnish)

Instructions

  1. Marinate Chicken: Combine the chicken breast pieces with 1.5 tablespoons of Cajun seasoning mix and 2 teaspoons of olive oil, ensuring each piece is thoroughly coated. Marinate overnight in an airtight glass container to deepen the flavors.
  2. Cook Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken breasts until they develop a crispy, golden crust. Once cooked through, allow the chicken to rest for a few minutes before slicing into strips.
  3. Sauté Aromatics: In the same pan, add the chopped red onion and garlic cloves and sauté until fragrant, stirring frequently.
  4. Add Seasoning and Rice: Sprinkle 0.5 tablespoon of Cajun seasoning mix over the onions and garlic. Toss in the day-old rice or cooked rice and stir thoroughly to coat the rice evenly in the spices and aromatics.
  5. Prepare Creamy Sauce: Reduce heat to low and melt 15 grams of grass-fed butter in the pan. Add an additional 0.5 tablespoon of Cajun seasoning, then slowly whisk in 250 ml of milk to the pan.
  6. Add Cheeses: Once the milk is warmed, add 150 grams of light cream cheese and 40 grams of grated Parmesan. Stir continuously with a balloon whisk until the sauce is smooth, creamy, and lump-free.
  7. Assemble the Dish: Plate the Cajun-flavored garlic rice as the base. Arrange the sliced chicken strips on top and drizzle generously with the creamy cheese sauce.
  8. Garnish and Serve: Finish by garnishing with fresh parsley to add a bright color contrast and fresh flavor before serving.

Notes

  • Marinating overnight enhances the flavor but can be done for at least 2 hours if short on time.
  • Using day-old rice helps to achieve better texture and prevents clumping in the sauté step.
  • A cast iron skillet is recommended for the chicken to achieve the best sear and crispy crust.
  • For a lighter version, substitute the cream cheese with low-fat cream cheese and use reduced-fat milk.
  • The recipe serves one but can be scaled up by multiplying ingredients accordingly.

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