High Protein Creamy Cajun Chicken with Garlic Rice
Golden-seared Cajun chicken served over buttery garlic rice and finished with a creamy parmesan sauce -- a bold, high-protein dinner with over 50g of protein per serving.
Equipment
- Large skillet or cast iron pan
- Small whisk
- Airtight container for marinating
Ingredients
- 1 tsp salt for Cajun seasoning mix
- 1 tsp black pepper for Cajun seasoning mix
- 1 tsp garlic powder for Cajun seasoning mix
- 1 tsp onion powder for Cajun seasoning mix
- 1 tsp oregano for Cajun seasoning mix
- 1 tsp thyme for Cajun seasoning mix
- 1 tsp paprika for Cajun seasoning mix
- 1 tsp chili powder for Cajun seasoning mix
- 800 g chicken breast cut into halves
- 1.5 tbsp Cajun seasoning mix for chicken marinade
- 2 tsp olive oil for chicken marinade
- 25 g grass-fed butter for cooking chicken
- 2 cup uncooked long-grain rice or 4 cups cooked day-old rice
- 1 medium red onion chopped
- 5 garlic cloves chopped
- 0.5 tbsp Cajun seasoning mix for the rice
- fresh parsley for garnish
- 15 g grass-fed butter for the cream sauce
- 0.5 tbsp Cajun seasoning mix for the cream sauce
- 250 ml milk
- 150 g light cream cheese
- 40 g Parmesan cheese grated
Instructions
- Combine all Cajun seasoning mix ingredients in a small bowl and stir well to combine. Coat the chicken breast halves evenly with 1.5 tablespoons of the seasoning mix and the olive oil. Cover and refrigerate overnight, or for at least 30 minutes.
- Heat a large skillet over medium-high heat and melt the 25g of butter. Add the marinated chicken and cook undisturbed until a golden, crispy crust forms on each side. Cook through to an internal temperature of 165°F. Remove from the pan and let rest for a few minutes, then slice into strips.
- In the same pan over medium heat, saute the chopped red onion and garlic until fragrant and translucent, about 3 to 4 minutes. Add 1/2 tablespoon of Cajun seasoning mix and stir to coat.
- Add the day-old cooked rice to the pan and toss until every grain is coated in the spiced buttery mixture. Stir frequently for 2 to 3 minutes. Remove from the pan and set aside.
- Lower the heat to low. Melt the 15g of butter in the pan. Add 1/2 tablespoon of Cajun seasoning mix and stir into the butter.
- Gradually whisk in the milk, a little at a time, until warmed through. Add the light cream cheese and grated Parmesan, stirring gently and continuously over low heat until the sauce is completely smooth and thick enough to coat the back of a spoon. Do not let it boil.
- To plate, spoon the Cajun garlic rice onto the plate. Lay the sliced chicken over the rice, then drizzle the creamy Cajun sauce generously over everything. Garnish with fresh parsley and serve immediately.
