High Protein Creamy Cajun Chicken & Rice Recipe
High Protein Creamy Cajun Chicken & Rice is a flavorful, comforting dish featuring marinated chicken breast cooked to a golden crust and served over spicy Cajun-seasoned rice, all topped with a rich, creamy cheese sauce. Perfect for those seeking a protein-packed, satisfying meal with a Cajun twist.
- Prep Time: 12 hours 15 minutes
- Cook Time: 25 minutes
- Total Time: 12 hours 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
- Diet: Low Fat
Ingredients
Scale
Seasoning & Marinade
- 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 marinade)
- 2 Tsp Olive Oil
Chicken
- 800 g Chicken Breast (cut into halves)
- 25 g Grass Fed Butter for Cooking
Rice & Vegetables
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- Rice (day-old, quantity approx. 200 g cooked)
- 0.5 Tsp Cajun Seasoning Mix (for rice)
Sauce
- 15 g Grass Fed Butter
- 0.5 Tsp Cajun Seasoning Mix (for sauce)
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
Garnish
- Fresh Parsley (for garnish)
Instructions
- Marinate the Chicken: In a bowl, combine chicken breast pieces with 1.5 teaspoons of Cajun seasoning mix and 2 teaspoons olive oil, ensuring each piece is thoroughly coated. Cover and refrigerate overnight in an airtight glass container to maximize flavor infusion.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Place the marinated chicken pieces in the pan, cooking until they develop a crispy, golden crust, then remove from heat and let rest for a few minutes. Slice the chicken into strips before serving.
- Sauté Aromatics: In the same pan, add the chopped red onion and garlic cloves. Sauté over medium heat until fragrant and softened. Stir in 0.5 teaspoon Cajun seasoning mix to enhance the flavors.
- Prepare the Rice: Add the day-old cooked rice to the pan, tossing continuously so the rice is evenly coated with onions, garlic, and Cajun spices. Reduce heat to low.
- Make the Cream Sauce: Melt 15 grams of grass-fed butter in the pan with the rice. Sprinkle in 0.5 teaspoon more Cajun seasoning mix, then slowly whisk in 250 ml milk. Once warmed, add 150 grams light cream cheese and 40 grams parmesan, stirring constantly until the sauce turns smooth and creamy.
- Assemble the Dish: Layer the Cajun-seasoned creamy rice on a plate. Arrange the sliced crispy chicken strips over the rice and drizzle generously with the creamy cheese sauce. Garnish with fresh parsley to add a fresh, vibrant finish.
Notes
- Using an airtight glass container for marinating maintains the freshest flavor and prevents contamination better than plastic bags.
- Day-old rice works best as it prevents clumping and absorbs the spices evenly.
- For best crust on chicken, using a cast iron skillet is recommended as it retains heat well.
- A balloon whisk ensures a lump-free, silky sauce.
- Adjust Cajun seasoning quantity according to your preferred spice level.
Keywords: Cajun chicken, creamy chicken recipe, high protein chicken, cajun rice, creamy sauce chicken, quick cajun dinner, healthy chicken recipe
