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Creamy Cajun chicken served on rice, garnished with green onions.

High Protein Creamy Cajun Chicken & Rice

A quick one-pan meal featuring creamy Cajun chicken served over fluffy rice, bursting with flavor and high in protein.
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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, Southern
Calories: 600
Ingredients Method Notes

Ingredients
  

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
  • 0.5 Tsp Cajun Seasoning Mix For the sautéed veggies
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 the creamy sauce
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan
  • Fresh Parsley (for garnish)

Method
 

Preparation
  1. Marinate the chicken: Mix chicken pieces with Cajun seasoning and olive oil. Seal it in an airtight glass container for a flavor boost.
Cooking
  1. Heat a pan over medium-high heat with grass-fed butter, then cook the marinated chicken until crispy and golden. Let it rest before slicing.
  2. Use the same pan to add chopped red onion and garlic. Cook until fragrant, then toss in the remaining Cajun seasoning and your day-old rice.
  3. Lower the heat and add butter. Whisk in the milk, then stir in light cream cheese and Parmesan for that oh-so-smooth sauce.
Serving
  1. Plate the Cajun rice, top it with sliced chicken, and drizzle that creamy sauce over everything. Garnish with fresh parsley.

Notes

Timing is everything: marinate overnight for maximum flavor. Feel free to use shrimp instead of chicken for a twist. Don't skip toasting the garlic; it makes all the difference!