High Protein Creamy Cajun Chicken (Printer-Friendly)
Tender chicken with Cajun spices over aromatic rice, topped with a smooth, creamy sauce and fresh parsley.
# What You’ll Need:
→ Cajun Seasoning
01 -
1 tbsp paprika
02 -
1 tsp chili powder
03 -
1 tsp garlic powder
04 -
1 tsp onion powder
05 -
1 tsp dried oregano
06 -
1 tsp dried thyme
07 -
1 tsp kosher salt
08 -
1/2 tsp freshly ground black pepper
→ Protein and Fat
09 -
2 skinless, boneless chicken breasts (about 12 oz each)
10 -
2 tbsp olive oil
11 -
1 tbsp unsalted grass-fed butter
12 -
1 tbsp unsalted grass-fed butter (for sauce)
→ Rice and Vegetables
13 -
2 cups cooked long-grain white rice (preferably day-old)
14 -
1 medium red onion, finely chopped
15 -
2 garlic cloves, minced
→ Creamy Sauce
16 -
1 cup whole milk
17 -
100 g light cream cheese
18 -
1/3 cup freshly grated Parmesan cheese
→ Garnish
19 -
2 tbsp fresh flat-leaf parsley, chopped
# Steps to Follow:
01 -
Combine paprika, chili powder, garlic powder, onion powder, oregano, thyme, kosher salt, and black pepper to create Cajun seasoning. Toss chicken breasts thoroughly with 1 tbsp olive oil and the Cajun seasoning until evenly coated. Seal in an airtight container and refrigerate overnight.
02 -
Heat 1 tbsp butter in a large skillet over medium-high heat. Add marinated chicken breasts and cook for 5-6 minutes per side until a golden, crispy crust forms and the internal temperature reaches 74°C (165°F). Remove from pan and let rest for 5 minutes to retain juiciness.
03 -
In the same skillet, add 1 tbsp olive oil if needed. Sauté chopped red onion and minced garlic over medium heat until fragrant and translucent, about 3 minutes. Stir in cooked rice and 1 tsp Cajun seasoning, mixing thoroughly to coat the rice evenly. Cook for 3-4 minutes until heated through.
04 -
Reduce heat to low and melt 1 tbsp butter in the skillet. Whisk in 1 tsp Cajun seasoning, then slowly pour in whole milk, warming gently. Add cream cheese and Parmesan while stirring continuously until the sauce is smooth, glossy, and heated through, about 5 minutes.
05 -
Plate a generous portion of Cajun rice, slice chicken breasts and arrange on top. Drizzle creamy sauce over the chicken and finish with freshly chopped parsley for flavor and color contrast. Serve immediately.
# Helpful Hints:
01 -
Day-old rice works best to achieve a fluffy texture and prevent sogginess.
02 -
Resting chicken after cooking locks in moisture, ensuring tenderness.
03 -
Adjust Cajun seasoning and chili powder quantities to customize spice level.