Description
This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and satisfying dish perfect for a nutritious meal. The tender chicken breasts are marinated in a spicy Cajun seasoning and cooked to a crispy golden crust before being served over fragrant garlic rice. A rich and creamy sauce made with cream cheese, Parmesan, and milk ties the dish together beautifully, garnished with fresh parsley for an added burst of freshness. Ideal for anyone looking for a protein-packed dinner with a kick of Southern-inspired spice.
Ingredients
Units
Scale
Chicken Marinade
- 800 g Chicken Breast (cut into halves)
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
Spice 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
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)
- 15 g Grass Fed Butter
- Fresh Parsley (for garnish)
Cooking Butter and Seasoning
- 25 g Grass Fed Butter for Cooking
- 1/2 tbsp Cajun Seasoning Mix (for rice)
- 1/2 tbsp Cajun Seasoning Mix (for sauce)
Creamy Sauce
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
- Marinate the Chicken: Marinate the chicken breast pieces overnight with 1.5 tablespoons of Cajun Seasoning Mix and 2 teaspoons of olive oil. Ensure each piece is well coated to infuse maximum flavor.
- Use Airtight Container: Seal the chicken in an airtight glass container for the marinade to retain freshness and flavor, which works better than plastic bags for overnight marinating.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked through, let the chicken rest for a few minutes before slicing it into strips.
- Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add ½ tablespoon of Cajun Seasoning Mix and toss in the day-old rice. Stir well so the rice is evenly coated with the spices and flavors.
- Prepare Creamy Cajun Sauce: Lower the heat and melt 15 grams of butter in the pan. Add another ½ tablespoon of Cajun Seasoning Mix and slowly whisk in 250 ml of milk. When warmed through, incorporate 150 g of light cream cheese and 40 g of Parmesan, stirring continuously with a balloon whisk until the sauce is smooth and creamy.
- Serve the Dish: Plate the Cajun-flavored rice, top with the sliced crispy chicken, and drizzle the creamy Cajun sauce over the top. Garnish with fresh parsley to add a bright, fresh finish.
Notes
- Marinating the chicken overnight significantly enhances the flavor.
- Using a cast iron skillet helps achieve a better golden crust on the chicken.
- Day-old rice works best for frying as it reduces moisture and prevents clumping.
- Use a balloon whisk while making the sauce to avoid lumps and achieve a creamy texture.
- Ensure chicken rests after cooking to retain juices and tenderness.
