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High Protein Creamy Cajun Chicken & Rice

High Protein Creamy Cajun Chicken & Rice for Cozy Evenings

This High Protein Creamy Cajun Chicken & Rice is a nourishing, flavorful dish that comforts while fueling your body with nutrients.
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Prep Time 30 minutes
Cook Time 30 minutes
Marinating Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Cajun
Calories: 550
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Cajun Seasoning
  • 1 tablespoon Cajun Seasoning Mix
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper freshly ground
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Oregano
  • 1 teaspoon Thyme
  • 1 teaspoon Paprika
  • 1 teaspoon Chili Powder adjust to heat preference
Chicken and Cooking
  • 1 pound Chicken Breast can substitute with chicken thighs
  • 2 tablespoons Olive Oil
  • 2 tablespoons Grass Fed Butter substitute with regular butter if needed
  • 1 medium Medium Red Onion or yellow onion
  • 3 cloves Garlic Cloves minced
Creamy Sauce
  • 1 cup Milk can substitute with alternative milk
  • 4 ounces Light Cream Cheese Greek yogurt can be a healthy substitute
  • 1/2 cup Parmesan use nutritional yeast for dairy-free option
Garnish
  • 1/4 cup Fresh Parsley chopped

Equipment

  • large skillet
  • Saucepan
  • cutting board
  • Whisk

Method
 

Preparation
  1. Marinate your chicken breast pieces in a blend of Cajun seasoning and olive oil. Cover and refrigerate for at least 30 minutes, or overnight.
  2. Heat a large skillet over medium-high heat and add grass-fed butter. Cook the marinated chicken for about 6-8 minutes on each side until golden and cooked through. Remove from skillet and let it rest.
  3. In the same skillet, reduce the heat and sauté chopped red onion and minced garlic for 3-4 minutes until translucent.
  4. Stir in the day-old rice and remaining Cajun seasoning, mixing well for about 2-3 minutes until heated through.
  5. Melt more butter in a saucepan over low heat. Whisk in the milk, then cream cheese and Parmesan until smooth and creamy.
  6. To assemble, scoop Cajun rice onto a platter, slice rested chicken, and drizzle the creamy sauce over it. Garnish with fresh parsley.

Nutrition

Serving: 1servingCalories: 550kcalCarbohydrates: 45gProtein: 40gFat: 25gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 90mgSodium: 800mgPotassium: 700mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 7mgCalcium: 200mgIron: 3mg

Notes

For best results, marinate chicken overnight and use day-old rice to avoid a mushy texture.

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