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A flavorful and creamy Cajun-spiced chicken served over garlic-infused long-grain rice, topped with a smooth cheese cream sauce. High in protein and perfect for a balanced, comforting meal.

Ingredients

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  • 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 tbsp Cajun Seasoning Mix (prepared from above spices)
  • 2 tsp Olive Oil
  • 25 g Grass Fed Butter (for cooking)
  • 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 (for rice)
  • Fresh Parsley (for garnish)
  • 15 g Grass Fed Butter (for sauce)
  • ½ tbsp Cajun Seasoning Mix (for sauce)
  • 250 ml Milk
  • 150 g Light Cream Cheese
  • 40 g Parmesan Cheese

Instructions

  1. Combine paprika, black pepper, garlic powder, onion powder, oregano, thyme, chili powder, and salt to make the Cajun seasoning mix.
  2. Coat chicken breasts with 1.5 tbsp Cajun seasoning and olive oil; marinate at least 30 minutes or overnight in the fridge.
  3. If using uncooked rice, cook long-grain rice according to package instructions and cool, or use day-old cooked rice.
  4. Heat a skillet over medium-high heat, melt 25 g butter, and sear the chicken in batches until golden brown and cooked through; rest for a few minutes, then slice into strips.
  5. In the same pan, sauté chopped red onion and garlic in butter until softened and fragrant.
  6. Add ½ tbsp Cajun seasoning to the onion and garlic, then add the cooked/day-old rice and toss/stir until every grain is coated and heated through.
  7. Reduce heat to low, melt 15 g butter in a pan, sprinkle in ½ tbsp Cajun seasoning, gradually whisk in warm milk, then stir in cream cheese and Parmesan until the sauce is smooth and thick enough to coat a spoon.
  8. Plate the Cajun rice, arrange sliced chicken on top, drizzle with the creamy sauce, and garnish with chopped fresh parsley.

Notes

Marinate chicken overnight for deeper flavor, or at least 30 minutes if short on time., Use day-old rice for fluffier texture; freshly cooked rice can clump and get mushy., Toast spices lightly in a dry pan before mixing to enhance aroma and flavor., Cook chicken in batches to avoid overcrowding and achieve a crisp crust., Keep sauce over low heat and whisk continuously to avoid curdling., For dairy-free options, substitute milk with oat or almond milk and use dairy-free cream cheese., Swap chicken for shrimp or turkey, or try cauliflower rice for low-carb variation., Add extra veggies like baby spinach or roasted bell peppers for more color and nutrients., Leftovers: Store chicken and rice separately for up to three days; reheat sauce gently with a splash of milk before serving.

Nutrition

Find it online: https://theproteincook.com/high-protein-creamy-cajun-chicken-with-garlic-rice-a-comforting-flavor-packed-dinner-youll-crave-every-week-2/