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High Protein Creamy Cajun Chicken & Rice

A comforting, flavorful dish combining marinated chicken, saucy rice, and a creamy sauce with a touch of Cajun seasoning.
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Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 600
Ingredients Method Notes

Ingredients
  

For the Chicken
  • 800 g Chicken Breast (cut into halves) Main protein, cut helps cook evenly.
  • 2 Tsp Olive Oil Helps the marinade cling.
  • 1.5 Tsp Cajun Seasoning Mix Flavor star; intense and spicy.
  • 1 Tsp Salt Enhances all flavors.
  • 1 Tsp Black Pepper Adds mild bite.
  • 1 Tsp Garlic Powder Reliable base flavor.
  • 1 Tsp Onion Powder Blends into marinades.
  • 1 Tsp Oregano Adds herbal depth.
  • 1 Tsp Thyme Balances heat.
  • 1 Tsp Paprika Provides smoky notes.
  • 1 Tsp Chilli Powder Adds spice.
For Cooking and Sauce
  • 25 g Grass Fed Butter for Cooking Rich flavor for browning.
  • 1 Medium Red Onion (chopped) Fragrant base for rice.
  • 4-5 cloves Garlic (chopped) Adds savory depth.
  • 15 g Grass Fed Butter For making the sauce.
  • 250 ml Milk Thins the sauce.
  • 150 g Light Cream Cheese Adds creaminess and tang.
  • 40 g Parmesan Adds umami and nuttiness.
  • 1/2 Tsp Cajun Seasoning Mix Additional seasoning for sauce.
  • Fresh for garnish Parsley Garnish for brightness.

Method
 

Marinating
  1. Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil, ensuring each piece is well coated.
Searing
  1. Heat a pan over medium-high heat, then melt the grass-fed butter.
  2. Cook the marinated chicken until it develops a crispy, golden crust.
  3. Once cooked, let the chicken rest for a few minutes before slicing it into strips.
Building Flavor
  1. In the same pan, sauté the chopped red onion and garlic cloves until fragrant.
  2. Add the remaining Cajun Seasoning Mix and toss in the day-old rice, stirring until the rice is well coated.
Making the Sauce
  1. Lower the heat and melt the butter in the pan.
  2. Add the Cajun Seasoning Mix, then slowly whisk in the milk.
  3. Once warmed through, add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
Assembly
  1. Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle the creamy sauce over the top.
  2. Garnish with fresh parsley for a pop of color.

Notes

If you'd like looser sauce, add a bit more milk. Marinating for 1-2 hours is sufficient if short on time.