High Protein Creamy Cajun Chicken with Garlic Rice Recipe
A flavorful, high-protein Cajun chicken recipe served with garlic-infused fluffy rice and a rich, creamy Cajun sauce. This comforting dish combines perfectly seasoned chicken breast with aromatic spices, creamy cheese sauce, and fragrant garlic rice, ideal for a satisfying meal.
- Prep Time: 15 minutes + overnight marinating
- Cook Time: 30 minutes
- Total Time: 45 minutes plus overnight marinating
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
- Diet: Low Fat
Ingredients
Scale
Cajun Seasoning Mix
- 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
Chicken Marinade
- 800 g Chicken Breast, cut into halves
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 25 g Grass Fed Butter, for cooking
Fluffy Cajun Rice
- 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
- Fresh Parsley, for garnish
Creamy Sauce
- 15 g Grass Fed Butter
- ½ tbsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
Instructions
- Marinate the Chicken: Marinate the chicken breast pieces overnight with 1.5 tbsp of Cajun Seasoning Mix and 2 tsp olive oil, ensuring each piece is fully coated to maximize flavor infusion. Use an airtight glass container to seal and preserve the marinade.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Cook the marinated chicken until it develops a crispy, golden-brown crust. Once cooked, let the chicken rest for a few minutes to retain juices before slicing into strips.
- Prepare the Cajun Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Stir in ½ tbsp Cajun Seasoning Mix, then add day-old cooked rice. Toss thoroughly so the rice is evenly coated with the seasoning and flavors.
- Make the Creamy Sauce: Lower the heat to low and melt 15 g grass-fed butter in the pan. Add ½ tbsp Cajun Seasoning Mix, then slowly whisk in 250 ml milk. Once warmed, incorporate 150 g light cream cheese and 40 g Parmesan cheese, stirring continuously until the sauce is smooth and creamy.
- Serve: Plate the seasoned Cajun rice, layer the sliced Cajun chicken on top, and drizzle generously with the creamy Cajun sauce. Garnish with fresh parsley for a vibrant finish.
Notes
- Marinate the chicken overnight for best flavor and ensure thorough seasoning coverage.
- Cook the chicken over medium-high heat to achieve a crispy crust; allow resting before slicing for juicy results.
- Use day-old cooked rice for better texture and flavor absorption in the Cajun rice.
- Sauté onion and garlic until fragrant before adding seasoning and rice for maximum flavor development.
- Keep the heat low when preparing the creamy sauce to avoid curdling and achieve a smooth texture.
Keywords: High Protein, Cajun Chicken, Creamy Sauce, Garlic Rice, Healthy Dinner, Cajun Seasoning, Chicken Breast, Comfort Food
