High Protein Creamy Cajun (Printer-Friendly)
Cajun-spiced chicken with aromatic rice and a smooth creamy sauce for a delicious, protein-packed dinner.
# What You'll Need:
→ Cajun Seasoning Mix
01 -
1 tablespoon smoked paprika
02 -
1 teaspoon garlic powder
03 -
1 teaspoon onion powder
04 -
1 teaspoon dried oregano
05 -
1 teaspoon dried thyme
06 -
1 teaspoon chili powder
07 -
1 teaspoon kosher salt
08 -
1/2 teaspoon freshly ground black pepper
→ Protein and Marinade
09 -
2 boneless skinless chicken breasts (about 12 ounces each)
10 -
1 tablespoon extra virgin olive oil
→ Rice and Aromatics
11 -
1 cup long grain white rice, preferably day-old
12 -
1 medium red onion, finely chopped (about 120 grams)
13 -
2 garlic cloves, minced
→ Creamy Sauce
14 -
2 tablespoons unsalted grass fed butter
15 -
1 1/2 cups whole milk
16 -
85 grams (3 ounces) light cream cheese
17 -
1/4 cup freshly grated Parmesan cheese (about 25 grams)
→ Garnish
18 -
2 tablespoons fresh flat-leaf parsley, chopped
# Steps to Follow:
01 -
Combine chicken breasts with Cajun seasoning mix and olive oil, coating evenly. Seal and refrigerate overnight to develop flavor and retain moisture.
02 -
Heat a large skillet over medium-high heat and melt 1 tablespoon butter. Add marinated chicken and cook until a golden, crispy crust forms on each side and internal temperature reaches 75°C (165°F). Remove and rest.
03 -
In the same skillet, sauté red onion and garlic over medium heat until fragrant and softened, approximately 3 minutes. Stir in the rice and 1 teaspoon Cajun seasoning mix, tossing to coat evenly and warm through.
04 -
Reduce heat to low, melt remaining 1 tablespoon butter in skillet, whisk in 1 teaspoon Cajun seasoning mix. Slowly add milk, then blend in light cream cheese and Parmesan, stirring continuously until sauce is smooth and glossy.
05 -
Plate a generous scoop of Cajun rice, slice chicken breasts and arrange over rice. Ladle creamy sauce on top and garnish with chopped fresh parsley.
# Extra Suggestions:
01 -
Resting the chicken post-cooking ensures juiciness. Using day-old rice prevents sogginess, enhancing texture.