High Protein Creamy Cajun Chicken (Print-Friendly Version)
Perfect for family gatherings or weeknight dinners, this high protein Cajun chicken with creamy sauce and garlic rice offers balanced flavors and a satisfying meal. Ideal anytime for those seeking healthy, comforting options—definitely one to keep handy.
# Ingredients You’ll Need:
→ Seasonings
01 -
1 teaspoon salt
02 -
1 teaspoon ground black pepper
03 -
1 teaspoon garlic powder
04 -
1 teaspoon onion powder
05 -
1 teaspoon dried oregano
06 -
1 teaspoon dried thyme
07 -
1 teaspoon paprika
08 -
1 teaspoon chili powder
09 -
5 tablespoons Cajun seasoning mix plus 1 tablespoon divided
→ Chicken
10 -
28 ounces chicken breast, halved
11 -
2 teaspoons olive oil
12 -
2 tablespoons grass-fed butter for cooking
→ Rice
13 -
2 cups uncooked long-grain rice or 4 cups cooked or day-old rice
14 -
1 medium red onion, chopped
15 -
4 garlic cloves, chopped
→ Sauce
16 -
1 tablespoon grass-fed butter
17 -
1 cup whole milk
18 -
5 ounces light cream cheese
19 -
1.5 ounces grated Parmesan cheese
# How to Make It:
01 -
Combine chicken breast halves with Cajun seasoning mix and olive oil, ensuring each piece is thoroughly coated. Refrigerate overnight in an airtight glass container to maximize flavor absorption.
02 -
Heat a large skillet over medium-high heat and melt the grass-fed butter. Sear marinated chicken until a crisp, golden-brown crust develops and the meat is cooked through. Remove chicken and let it rest for several minutes before slicing into strips.
03 -
In the same skillet, sauté the chopped red onion and garlic until fragrant. Add the remaining Cajun seasoning and stir in the cooked or day-old long-grain rice. Toss the rice to coat evenly and heat through.
04 -
Reduce heat to low. Melt additional butter in the pan and add Cajun seasoning. Gradually whisk in milk, then incorporate light cream cheese and Parmesan. Stir continuously until the sauce is smooth and creamy.
05 -
Plate the Cajun flavored rice, arrange sliced chicken on top, and generously spoon the creamy sauce over the dish. Garnish with freshly chopped parsley if desired.
# Extra Suggestions:
01 -
Using an airtight glass container for marination yields superior results to plastic bags. Cast iron skillets provide excellent heat retention for a crisp chicken crust.
02 -
A balloon whisk ensures a smooth sauce by efficiently incorporating ingredients.