Description
This High Protein Creamy Cajun Chicken & Rice recipe combines tender, marinated chicken breast with a flavorful Cajun-spiced rice and a rich, creamy sauce made from milk, cream cheese, and Parmesan. It’s a satisfying and protein-packed meal perfect for lunch or dinner that delivers a delicious Cajun kick with a smooth, comforting finish.
Ingredients
Scale
Spices & 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 (for marinating chicken)
- 1 tsp Cajun Seasoning Mix (for rice)
- 1 tsp Cajun Seasoning Mix (for sauce)
Proteins & Dairy
- 800 g Chicken Breast (cut into halves)
- 25 g Grass Fed Butter (for cooking chicken)
- 15 g Grass Fed Butter (for sauce)
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
Produce
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- Fresh Parsley (for garnish)
Liquids
- 2 tsp Olive Oil
- 250 ml Milk
Other
- Day-old cooked rice (quantity not specified, approximately 250-300 g recommended)
Instructions
- Marinate the Chicken: Combine chicken breast halves with 1.5 tsp Cajun Seasoning Mix and 2 tsp olive oil in an airtight glass container. Coat each piece thoroughly and refrigerate overnight to allow flavors to infuse deeply.
- Sear the Chicken: Heat a pan over medium-high heat and melt 25 g of grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden brown crust. Once cooked through, remove from heat and let the chicken rest for a few minutes before slicing into strips.
- Sauté Aromatics: In the same pan used for chicken, sauté chopped red onion and garlic cloves until fragrant and translucent. This builds the base flavor for the rice.
- Add Spices and Rice: Sprinkle in 1 tsp Cajun Seasoning Mix and add day-old cooked rice to the pan. Stir well to coat the rice evenly with spices and aromatic flavors.
- Prepare Creamy Sauce: Reduce heat to low and melt 15 g grass-fed butter in the pan. Add 1 tsp Cajun Seasoning Mix and slowly whisk in 250 ml milk. Warm the mixture gently, then add 150 g light cream cheese and 40 g Parmesan. Stir continuously with a balloon whisk until the sauce is smooth, creamy, and lump-free.
- Assemble the Dish: Plate the Cajun-seasoned rice, top with sliced chicken strips, and drizzle the creamy cheesy sauce generously over the top. Garnish with freshly chopped parsley for a vibrant, fresh finish.
Notes
- Using day-old cooked rice helps to achieve the best texture when sautéing, preventing mushiness in the dish.
- Marinating the chicken overnight intensifies the Cajun flavor and helps tenderize the meat.
- A cast iron skillet is recommended for searing the chicken to develop a better crust and deepen flavor.
- Adjust the level of chili powder in the Cajun seasoning to control the spice heat according to your preference.
- The creamy sauce can be made ahead and reheated gently, but stir well to maintain smoothness.
- Prep Time: 10 minutes (plus overnight marinating)
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
Keywords: Cajun chicken, creamy chicken and rice, high protein chicken recipe, Cajun seasoning, creamy sauce, comfort food, healthy chicken dinner
