Print

Print Recipe

A comforting, flavor-packed dinner featuring smoky Cajun-spiced chicken, garlic-infused rice, and a rich creamy sauce, delivering over 50g of protein per serving.

Ingredients

Scale
  • 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 chicken)
  • 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 salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder to make Cajun seasoning mix.
  2. Coat chicken breast halves with 1.5 tbsp Cajun seasoning and 2 tsp olive oil; marinate in refrigerator for at least 30 minutes or overnight.
  3. Cook long-grain rice according to package instructions and cool, or use 4 cups day-old cooked rice.
  4. Heat a pan over medium-high heat and melt 25 g butter; sear marinated chicken until golden-brown and cooked through, then transfer to plate and let rest a few minutes.
  5. Slice rested chicken into strips.
  6. In the same pan, sauté chopped red onion and garlic in butter until fragrant.
  7. Sprinkle ½ tbsp Cajun seasoning into the pan, add day-old or cooled cooked rice, stir to coat and heat through.
  8. Reduce heat to low, melt 15 g butter, add ½ tbsp Cajun seasoning, then slowly whisk in warm milk until combined.
  9. Stir in light cream cheese and grated Parmesan, stirring until sauce is smooth and thick enough to coat a spoon.
  10. Plate Cajun rice, top with sliced chicken, drizzle creamy sauce over everything, and sprinkle with chopped fresh parsley.

Notes

For best flavor, lightly toast spices in a dry pan before mixing the Cajun seasoning., Avoid using freshly cooked rice as it tends to be sticky; day-old rice ensures fluffy texture., Do not overcrowd the pan when cooking chicken to achieve a good sear and crispiness., To prevent sauce curdling, keep heat low and whisk constantly when adding milk and cheese; avoid boiling., This dish stores well refrigerated for up to 3 days; store sauce separately and reheat gently with a splash of milk for best texture., For dairy-free variation, substitute milk with oat or almond milk, and use dairy-free cream cheese., Swap brown rice or quinoa for more fiber, or try plant-based milks and cream cheeses as desired.

Nutrition

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