High Protein Creamy Cajun Chicken with Garlic Rice Recipe
This High Protein Creamy Cajun Chicken with Garlic Rice recipe combines tender, marinated chicken breast cooked to a crispy golden perfection with a flavorful, creamy Cajun-seasoned sauce served over fragrant garlic rice. Perfect for a satisfying and protein-packed meal with a rich, comforting taste enhanced by fresh herbs and cheese.
- Prep Time: 15 minutes plus overnight marination
- Cook Time: 25 minutes
- Total Time: Overnight plus 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Ingredients
Scale
Chicken and Marinade
- 800 g Chicken Breast (cut into halves)
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
Spices for Chicken
- 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 Chili Powder
Garlic Rice
- 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 1/2 tbsp Cajun Seasoning Mix
- 15 g Grass Fed Butter
Creamy Sauce
- 1/2 tbsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
- 25 g Grass Fed Butter for Cooking
Garnish
- Fresh Parsley (for garnish)
Instructions
- Marinate the Chicken: In a bowl, combine the chicken breast pieces with 1.5 tablespoons of Cajun seasoning mix and 2 teaspoons of olive oil. Toss to coat each piece thoroughly. Cover and marinate overnight in an airtight glass container to infuse the flavors deeply.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden crust on each side, ensuring they are cooked through. After cooking, let the chicken rest for a few minutes, then slice into strips for serving.
- Sauté Onion and Garlic: In the same pan used for chicken, add chopped red onion and garlic cloves. Sauté until fragrant and soft, which intensifies their natural flavors and forms the base of the garlic rice.
- Add Rice and Seasoning: Stir in 1/2 tablespoon of Cajun seasoning mix and the day-old rice (or uncooked rice if preferred). Toss everything together to coat the rice evenly with the spices and aromatics.
- Make the Creamy Sauce: Reduce the heat and melt the remaining 15 grams of butter in the pan. Add another 1/2 tablespoon of Cajun seasoning mix to the melted butter for a flavor boost. Slowly whisk in 250 ml of milk and warm gently. Then, add 150 grams of light cream cheese and 40 grams of Parmesan cheese, stirring continuously with a balloon whisk until the sauce is smooth, creamy, and lump-free.
- Serve: Plate the Cajun-seasoned garlic rice, top with the sliced crispy chicken strips, and drizzle the creamy Cajun sauce over the top. Garnish with freshly chopped parsley to add a pop of color and freshness.
Notes
- For best flavor, marinate the chicken overnight in an airtight glass container instead of plastic bags.
- Using day-old rice helps to prevent the garlic rice from becoming mushy and ensures better texture.
- A cast iron skillet can be used to achieve an even crispier crust on the chicken.
- Adjust the amount of Cajun seasoning to suit your preferred spice level.
- If you prefer, you can substitute light cream cheese with regular cream cheese for a richer sauce.
Keywords: Cajun chicken, creamy chicken, garlic rice, high protein chicken, easy chicken dinner, creamy Cajun sauce, cajun chicken recipe
