Description
A flavorful high-protein meal featuring tender Cajun-seasoned chicken breast served over creamy, cheesy Cajun-spiced rice. This dish combines a spicy, aromatic seasoning blend with a rich cream sauce for comforting yet healthy eating.
Ingredients
Scale
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
- 800 g Chicken Breast (cut into halves)
- 1.5 tsp Cajun Seasoning Mix (from above)
- 2 tsp Olive Oil
- 25 g Grass Fed Butter (for cooking)
Rice and Sauce
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 0.5 tsp Cajun Seasoning Mix (from above)
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 0.5 tsp Cajun Seasoning Mix (for sauce)
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese (grated)
- Day-old cooked rice (quantity not specified but recommended around 300-350 g cooked rice for serving)
Instructions
- Marinate Chicken: Marinate the chicken breast pieces overnight with 1.5 tsp Cajun Seasoning Mix and 2 tsp olive oil. Ensure each piece is well coated to maximize the flavor infusion.
- Storage Tip: Store the marinated chicken in an airtight glass container for optimal flavor retention and freshness, better than plastic bags.
- Cook Chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Remove and let rest before slicing into strips to maintain juiciness.
- Cooking Equipment Suggestion: For an ideal golden crust on the chicken, use a cast iron skillet, which retains heat effectively and locks in flavor.
- Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 0.5 tsp Cajun Seasoning Mix, then toss in day-old cooked rice. Stir thoroughly to coat the rice with all the vibrant Cajun flavors.
- Prepare Creamy Sauce: Lower the heat and melt 15 g butter in the pan. Stir in 0.5 tsp Cajun Seasoning Mix, then slowly whisk in 250 ml milk until warmed through. Add 150 g light cream cheese and 40 g grated Parmesan, stirring continuously until the sauce is smooth and creamy.
- Whisk Tip: Use a balloon whisk to achieve a lump-free and creamy consistency in the sauce.
- Serve: Plate the Cajun rice, top with sliced chicken strips, drizzle the creamy sauce over the dish, and garnish with fresh parsley for a colorful, appetizing finish.
Notes
- Marinating the chicken overnight develops deep flavor and tenderizes the meat.
- Day-old cooked rice works best for stir-frying to prevent clumping.
- Use grass-fed butter for richer flavor and healthier fats.
- A cast iron skillet helps achieve a perfect sear and crust on the chicken.
- If dairy-free is preferred, substitute cream cheese and milk with plant-based alternatives.
- Adjust chili powder amount for preferred spice level.
- Fresh parsley adds a burst of color and fresh herbal aroma.
- Prep Time: 10 minutes (plus overnight marinating)
- Cook Time: 20 minutes
- Category: Main Course
- Method: Pan-frying and stovetop cooking
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving (approx. 350 g)
- Calories: 480 kcal
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 9 g
- Unsaturated Fat: 7 g
- Trans Fat: 0.1 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 45 g
- Cholesterol: 115 mg
Keywords: Cajun Chicken, High Protein Chicken, Creamy Chicken and Rice, Spicy Cajun Recipe, Healthy Chicken Dinner, Cream Cheese Sauce
