High Protein Creamy Cajun Chicken with Garlic Rice Recipe
This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and hearty dish combining tender marinated chicken breast seared to perfection with a rich, creamy Cajun sauce served over fragrant garlic-infused rice. Perfect for a satisfying single-serving meal, it blends aromatic spices, creamy dairy, and fresh herbs for a delicious Cajun-inspired experience.
- Prep Time: 10 minutes (plus overnight marinating)
- Cook Time: 20 minutes
- Total Time: 1 hour 10 minutes
- Yield: 1 serving
- Category: Main Dish
- Method: Stovetop
- Cuisine: Cajun
Ingredients
Chicken and Marinade
- 800 g Chicken Breast (cut into halves)
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 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
Rice and Vegetables
- 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
- 1 Medium Red Onion (chopped)
- 4-5 Garlic Cloves (chopped)
- 1/2 tbsp Cajun Seasoning Mix
- 15 g Grass Fed Butter
- Fresh Parsley (for garnish)
Creamy Sauce
- 25 g Grass Fed Butter for Cooking
- 1/2 tbsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
Instructions
- Marinate Chicken: Coat the chicken breast halves thoroughly with 1.5 tablespoons of Cajun seasoning mix and 2 teaspoons of olive oil. Place in an airtight glass container and refrigerate overnight to develop deep flavors.
- Cook Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken breasts and cook until a crispy, golden crust forms and the chicken is cooked through. Remove from heat and let rest for a few minutes before slicing into strips.
- Sauté Aromatics: In the same pan, add the chopped red onion and garlic cloves. Sauté until fragrant and softened. Sprinkle in 0.5 tablespoon of Cajun seasoning and stir to combine with the aromatics.
- Add Rice: Add 2 cups of uncooked long-grain rice or 4 cups of day-old cooked rice to the pan. Stir thoroughly, coating the rice with the aromatic spice mixture and onion-garlic base.
- Prepare Creamy Sauce: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add another 0.5 tablespoon of Cajun seasoning and whisk in 250 ml of milk slowly. Once warmed, add 150 grams of light cream cheese and 40 grams of Parmesan cheese, stirring continuously until the sauce is smooth and creamy without lumps.
- Assemble Dish: Plate the Cajun-spiced garlic rice, top with sliced chicken strips, and drizzle the creamy Cajun sauce generously over the top. Garnish with fresh parsley for color and freshness.
Notes
- Marinating the chicken overnight enhances the flavor and tenderness significantly.
- Using a cast iron skillet helps achieve a perfect golden crust on the chicken.
- Day-old rice works best for the rice sauté step as it is less sticky.
- A balloon whisk helps to keep the Cajun cream sauce smooth and lump-free.
- Adjust the amount of Cajun seasoning to suit your preferred spice level.
- Grass-fed butter adds a richer flavor and better nutritional profile.
