Creamy Cajun Chicken with Garlic Rice (High Protein Dinner)
Golden Cajun chicken served over savory garlic rice with a smooth Parmesan cream sauce.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: Cajun-Inspired American
Ingredients
Cajun Seasoning:
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
Chicken:
800 g chicken breast, halved
1 1/2 tbsp Cajun seasoning mix
2 tsp olive oil
25 g butter
Garlic Rice:
2 cups uncooked long-grain rice, cooked (or about 4 cups cooked rice)
1 medium red onion, chopped
4-5 garlic cloves, chopped
1/2 tbsp Cajun seasoning mix
Fresh parsley, for garnish
Creamy Sauce:
15 g butter
1/2 tbsp Cajun seasoning mix
250 ml milk
150 g light cream cheese
40 g Parmesan, finely grated
Instructions
1. Combine the Cajun seasoning ingredients.
2. Coat chicken with 1 1/2 tbsp seasoning and olive oil; marinate overnight if possible.
3. Melt 25 g butter in a skillet and sear chicken until golden and cooked to 165°F. Rest, then slice.
4. Sauté red onion and garlic in the skillet. Add 1/2 tbsp Cajun seasoning and cooked rice; toss well.
5. Remove rice and reduce heat. Melt 15 g butter and stir in 1/2 tbsp Cajun seasoning.
6. Gradually whisk in milk, then cream cheese and Parmesan until smooth.
7. Serve rice topped with sliced chicken, creamy sauce, and parsley.
Notes
Use mild chili powder for less heat.
Do not boil the cream sauce aggressively.
Day-old rice gives the garlic rice a firmer texture.