High Protein Creamy Cajun Chicken with Garlic Rice Recipe
This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful, protein-packed meal featuring marinated chicken breasts cooked to a crispy golden crust, served over fluffy Cajun-spiced rice, and topped with a rich, creamy Cajun sauce made from cream cheese and Parmesan. Perfect for a comforting yet healthy dinner, this dish combines bold spices with creamy textures for an unforgettable taste experience.
- Prep Time: 10 minutes plus overnight marinating
- Cook Time: 30 minutes
- Total Time: Overnight marinating plus 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American 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: Combine chicken breast halves with 1.5 tablespoons of Cajun Seasoning Mix and 2 teaspoons of olive oil in an airtight glass container. Ensure each piece is evenly coated and refrigerate overnight to allow the flavors to fully develop.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken breasts and cook until they develop a crispy, golden crust on each side. Once cooked through, remove the chicken and let it rest for a few minutes before slicing into strips.
- Sauté the Aromatics: In the same pan, sauté the chopped red onion and garlic cloves until fragrant, about 2-3 minutes. Stir frequently to prevent burning and allow the flavors to release.
- Prepare the Cajun Rice: Add ½ tablespoon of Cajun Seasoning Mix to the sautéed onion and garlic, then add the day-old cooked rice or the cooked long-grain rice. Stir well to coat the rice evenly with the spices and aromatics. Cook on medium heat until the rice is heated through and flavors meld, about 5 minutes.
- Make the Creamy Sauce: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add ½ tablespoon of Cajun Seasoning Mix, then slowly whisk in 250 ml milk. Warm gently over low heat, then add 150 grams of light cream cheese and 40 grams of grated Parmesan. Continue whisking until the sauce is smooth, creamy, and thickened slightly.
- Assemble and Serve: Plate the Cajun rice, top with sliced chicken strips, and drizzle the creamy Cajun sauce over the top. Garnish with fresh parsley for a bright, fresh finish.
Notes
- Marinate the chicken overnight for the best flavor; ensure each piece is fully coated with seasoning.
- Cook chicken on medium-high heat to achieve a crispy, golden crust; letting it rest before slicing retains juices.
- Use day-old cooked rice for optimal texture and flavor absorption in the Cajun rice.
- Make sure to cook onions and garlic until fragrant before adding seasoning and rice to maximize flavor.
- Keep the heat low when preparing the creamy sauce to avoid curdling and ensure a smooth texture.
Keywords: High Protein Creamy Cajun Chicken, Cajun Chicken with Garlic Rice, Creamy Cajun Sauce, Healthy Cajun Chicken Recipe, High Protein Dinner
