High Protein Creamy Cajun (Printer-Friendly Version)
Tender Cajun-spiced chicken with creamy sauce over savory, aromatic rice.
# Ingredients Needed:
→ Cajun Seasoning Mix
01 -
1 tsp kosher salt
02 -
1 tsp freshly ground black pepper
03 -
1 tsp garlic powder
04 -
1 tsp onion powder
05 -
1/2 tsp dried oregano
06 -
1/2 tsp dried thyme
07 -
1 tbsp paprika (preferably Spanish)
08 -
1/2 tsp chili powder
→ Protein
09 -
2 boneless skinless chicken breasts (about 12 oz each)
→ Cooking Fats
10 -
1 tbsp extra virgin olive oil
11 -
1 tbsp grass fed butter, divided
→ Rice and Aromatics
12 -
1 cup cooked long-grain white rice (preferably day-old)
13 -
1/2 medium red onion, finely chopped
14 -
2 garlic cloves, minced
→ Creamy Sauce
15 -
1/2 cup whole milk
16 -
2 oz light cream cheese
17 -
1/4 cup freshly grated Parmesan cheese
18 -
1 tsp Cajun seasoning mix (from above)
19 -
1 tbsp grass fed butter
→ Garnish
20 -
2 tbsp fresh flat-leaf parsley, chopped
# Step-by-Step Directions:
01 -
Combine chicken breasts with 1 tablespoon olive oil and all Cajun seasoning mix ingredients; mix thoroughly to coat evenly. Seal in a glass container and refrigerate overnight for optimal flavor and moisture retention.
02 -
Heat a skillet over medium-high heat and melt 1/2 tablespoon grass fed butter. Add marinated chicken breasts and cook until each side develops a golden, crispy crust, approximately 4–5 minutes per side. Remove from heat and let rest to preserve juices.
03 -
Using the same skillet, sauté chopped red onion and minced garlic over medium heat until fragrant, about 2 minutes. Stir in cooked rice and 1 teaspoon Cajun seasoning mix, mixing until rice is evenly coated and heated through.
04 -
Lower heat to medium-low. Melt 1 tablespoon butter in the skillet, then whisk in 1 teaspoon Cajun seasoning mix. Gradually pour in whole milk, stirring continuously until warm. Add light cream cheese and grated Parmesan, stirring until the sauce becomes smooth and glossy.
05 -
Plate a generous portion of Cajun-seasoned rice. Slice rested chicken and arrange on top. Ladle creamy sauce over chicken and rice, then garnish with chopped parsley. Serve immediately for best flavor and texture.
# Helpful Hints:
01 -
For best texture, use day-old rice to ensure fluffiness and prevent sogginess.
02 -
Allow cooked chicken to rest five minutes before slicing to retain juiciness.