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High Protein Creamy Cajun Chicken with Garlic Rice

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This High Protein Creamy Cajun Chicken with Garlic Rice combines juicy Cajun-seasoned chicken with fluffy garlic rice and a rich, creamy Parmesan sauce. It’s a comforting, protein-packed dinner that’s easy enough for a weeknight meal.

Ingredients

  • 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 chili powder
  • Chicken Marinade:
  • 800 g chicken breast, cut into halves
  • 1½ 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

  1. Mix the salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder in a small bowl to make the Cajun seasoning.
  2. Coat the chicken breasts with 1½ tablespoons of the Cajun seasoning and olive oil. Let the chicken marinate for at least 10 minutes.
  3. Heat the grass-fed butter in a large skillet over medium-high heat. Add the chicken and cook for about 5–7 minutes per side, or until golden brown and cooked through. Remove from the skillet and set aside.
  4. For the rice, cook the long-grain rice according to the package directions. If using cooked or day-old rice, skip this step.
  5. In the same skillet, add the chopped red onion and garlic. Cook for 2–3 minutes until softened and fragrant.
  6. Add the cooked rice and ½ tablespoon Cajun seasoning. Stir well and cook for another 2–3 minutes. Garnish with fresh parsley.
  7. For the creamy sauce, melt 15 g butter in a saucepan or clean skillet over medium heat. Stir in ½ tablespoon Cajun seasoning.
  8. Pour in the milk and add the light cream cheese. Stir continuously until the cream cheese melts and the sauce becomes smooth and creamy.
  9. Stir in the Parmesan cheese and cook for 1–2 minutes until the sauce thickens slightly.
  10. Slice the cooked Cajun chicken and serve over the garlic rice. Spoon the creamy Cajun sauce over the chicken and garnish with extra parsley.

Notes

  • Use cooked or day-old rice to make this recipe faster and help achieve fluffy, separate grains.
  • Adjust the chili powder to control the level of heat.
  • Make sure the chicken reaches an internal temperature of 165°F (74°C).
  • The creamy sauce can be loosened with a splash of milk if it becomes too thick.
  • For extra Cajun flavor, reserve a small amount of the seasoning for finishing the dish.
  • Leftovers can be refrigerated in an airtight container for up to 3–4 days.

Find it online: https://ayoubrecipe.com/high-protein-creamy-cajun-chicken-with-garlic-rice/