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High Protein Creamy Cajun Chicken Rice

Bold Cajun-spiced chicken breast over seasoned day-old rice with a rich Parmesan cream cheese sauce. Packs 53 grams of protein per serving and is ready in 50 minutes.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 580
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tsp salt for Cajun seasoning mix
  • 1 tsp black pepper for Cajun seasoning mix
  • 1 tsp garlic powder for Cajun seasoning mix
  • 1 tsp onion powder for Cajun seasoning mix
  • 1 tsp dried oregano for Cajun seasoning mix
  • 1 tsp dried thyme for Cajun seasoning mix
  • 1 tsp smoked paprika for Cajun seasoning mix, smoked strongly recommended
  • 1 tsp chili powder for Cajun seasoning mix
  • 1.75 lbs chicken breast cut into halves for even cooking
  • 1.5 tbsp Cajun seasoning mix from above, for marinating chicken
  • 2 tsp olive oil for marinating chicken
  • 2 tbsp grass-fed butter for sauteing onion and garlic
  • 1 medium red onion chopped
  • 4 cloves garlic chopped
  • 0.5 tbsp Cajun seasoning mix for the rice base
  • 3 cups day-old cooked rice white or brown, day-old preferred for best texture
  • 1 tbsp grass-fed butter for starting the cream sauce
  • 0.5 tbsp Cajun seasoning mix for the cream sauce
  • 1 cup whole milk plus extra splash if sauce is too thick
  • 5.3 oz light cream cheese cut into small chunks for easier melting
  • 1.4 oz Parmesan cheese freshly grated
  • fresh parsley chopped, for garnish

Equipment

  • Large 12-inch skillet or cast iron pan
  • Whisk
  • Airtight container
  • Meat thermometer

Method
 

  1. Combine all Cajun seasoning ingredients in a small bowl and stir to blend. Place chicken breast halves in an airtight container with 1.5 tablespoons of the seasoning mix and the olive oil. Coat thoroughly, cover, and refrigerate overnight for best results or for a minimum of 30 minutes.
  2. Heat a large 12-inch skillet or cast iron pan over medium-high heat. Add 2 tablespoons of butter and let it melt. Add the marinated chicken and cook for 6 to 7 minutes per side until deeply golden brown and internal temperature reaches 165 degrees F. Remove and let rest for 5 minutes before slicing into strips.
  3. In the same pan over medium heat, cook the chopped red onion for 3 to 4 minutes until softened and translucent. Add the chopped garlic and cook for 1 minute until fragrant.
  4. Sprinkle 0.5 tablespoon of Cajun seasoning into the pan and stir for 30 seconds to lightly toast the spices. Add the day-old rice and toss for 2 to 3 minutes until heated through and fully coated.
  5. Lower the heat to medium-low. Add 1 tablespoon of butter and let it melt. Add the remaining 0.5 tablespoon of Cajun seasoning and slowly pour in the milk while whisking constantly.
  6. Once the milk is warm, add cream cheese in small chunks and stir until fully melted and smooth. Add the freshly grated Parmesan and stir until the sauce is silky and glossy. Add a splash of milk if the sauce is too thick.
  7. Plate the seasoned rice, layer the sliced Cajun chicken on top, and drizzle the creamy Parmesan sauce generously over everything. Garnish with fresh chopped parsley and serve hot.

Notes

Overnight marinating gives the best flavor but 30 minutes works in a pinch. Use day-old rice for the best texture and seasoning absorption. Always verify chicken reaches 165 degrees F and let it rest 5 minutes before slicing. Add a splash of milk to loosen the sauce if it thickens too much during cooking. Stores up to 3 days refrigerated in airtight containers. Flavors deepen overnight making leftovers excellent.