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High Protein Creamy Cajun Chicken with Garlic Rice – A Comforting, Flavor-Packed Dinner You’ll Crave Every Week

High Protein Creamy Cajun Chicken with Garlic Rice: Crave-Worthy Comfort

High Protein Creamy Cajun Chicken with Garlic Rice is a comforting, flavorful dish packed with nutritional benefits, perfect for weekly cravings.
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Course: Dinner
Cuisine: Cajun
Keyword: comfort food, Creamy Chicken, Garlic Rice, high-protein, nutritious, quick meal
Prep Time: 30 minutes
Cook Time: 30 minutes
Marination Time: 30 minutes
Total Time: 1 hour 30 minutes
Servings: 4 servings
Calories: 700kcal

Equipment

  • pan
  • Bowl
  • Whisk

Ingredients

For the Cajun Seasoning Mix

  • 1 tbsp Paprika
  • 1 tsp Black Pepper
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Oregano
  • 1 tsp Thyme
  • 1 tsp Chili Powder

For the Chicken and Rice

  • 800 g Chicken Breast Chicken thighs can be used for more flavor.
  • 2 tsp Olive Oil Can be substituted with a neutral oil.
  • 25 g Grass Fed Butter For cooking.
  • 15 g Grass Fed Butter For sauce.
  • 2 cups Long-Grain Rice Uncooked; day-old rice preferred.
  • 1 medium Red Onion Can substitute with shallots.
  • 4-5 cloves Garlic Minced; garlic powder can be used.

For the Creamy Sauce

  • 250 ml Milk Almond or oat milk for dairy-free option.
  • 150 g Light Cream Cheese Use dairy-free cream cheese if needed.
  • 40 g Parmesan Nutritional yeast is a vegan substitute.
  • Fresh Parsley For garnish.

Instructions

Cooking Instructions

  • Marinate Chicken: Combine the chicken breast with the Cajun seasoning mix and olive oil. Ensure it’s well coated. Let it marinate for at least 30 minutes or overnight for deeper flavor.
  • Sear Chicken: Heat the grass-fed butter in a pan over medium-high heat. Cook the marinated chicken until it’s golden brown and cooked through, approximately 6-7 minutes per side. Let it rest before slicing.
  • Cook Rice: In the same pan, sauté the finely chopped red onion and minced garlic until translucent. Add the remaining Cajun seasoning, stirring to combine, then introduce the day-old rice. Mix everything well, letting the flavors meld for about 2-3 minutes.
  • Make Sauce: In a separate pan on low heat, melt the remaining butter and whisk in Cajun seasoning. Gradually warm the milk. Add cream cheese and Parmesan, stirring continuously until the sauce is smooth and creamy, around 3-5 minutes.
  • Assemble: On a plate, spoon the Cajun rice. Top it with sliced chicken, then drizzle the creamy sauce over everything. Finish the dish by garnishing with fresh parsley for a pop of color and freshness.

Notes

For a kick of flavor, add a dash of hot sauce during the sauce-making step. Use day-old rice for better texture.

Nutrition

Serving: 1plate | Calories: 700kcal | Carbohydrates: 60g | Protein: 50g | Fat: 30g | Saturated Fat: 15g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 10g | Cholesterol: 150mg | Sodium: 800mg | Potassium: 800mg | Fiber: 3g | Sugar: 2g | Vitamin A: 800IU | Vitamin C: 15mg | Calcium: 250mg | Iron: 3mg