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High Protein Creamy Cajun Chicken & Rice dish with colorful ingredients

High Protein Creamy Cajun Chicken & Rice

A one-pan dish bursting with flavors, combining succulent chicken and zesty Cajun spices in a creamy sauce, perfect for a quick dinner.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Cajun, Southern
Calories: 600
Ingredients Method Notes

Ingredients
  

Spices and Seasonings
  • 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 marinating chicken
  • 1/2 tsp Cajun Seasoning Mix Added to sautéed onion and garlic
  • 1/2 tsp Cajun Seasoning Mix For flavoring the creamy sauce
Main Ingredients
  • 800 g Chicken Breast (cut into halves)
  • 2 tsp Olive Oil For marinating chicken
  • 25 g Grass Fed Butter for Cooking
  • 1 Medium Red Onion (chopped)
  • 4-5 cloves Garlic (chopped)
  • 250 ml Milk
  • 150 g Light Cream Cheese Can substitute with Greek yogurt
  • 40 g Parmesan
  • 15 g Grass Fed Butter Used for the creamy sauce
  • Fresh Parsley (for garnish) Adds color and freshness

Method
 

Preparation
  1. Marinate the chicken breast pieces overnight with Cajun seasoning mix and olive oil for maximum flavor.
Cooking
  1. Heat a pan over medium-high heat, melt grass-fed butter, and cook the marinated chicken until golden. Let it rest after cooking.
  2. Sauté chopped red onion and garlic in the same pan until fragrant.
  3. Add the remaining Cajun seasoning mix and day-old rice to the pan.
  4. Lower the heat, melt the butter, and whisk in milk gradually.
  5. Stir in light cream cheese and Parmesan until smooth and creamy.
  6. Layer the Cajun rice on a plate, top with sliced chicken, and drizzle with the creamy sauce.
  7. Garnish with fresh parsley for that pop of color.

Notes

This dish keeps well in the fridge for about 3–4 days. Store in an airtight container. Can be frozen for up to 2 months. Reheat with a splash of milk.