High Protein Creamy Cajun Chicken with Garlic Rice
Tender chicken breasts smothered in rich cajun cream sauce served over aromatic garlic rice. Bold flavors, high protein, and minimal cleanup make this satisfying meal perfect for weeknights or gatherings.
- Prep Time: 15
- Cook Time: 30
- Total Time: 45
- Yield: 4 servings 1x
- Category: High Protein Dinner
- Method: Stove-top
- Cuisine: Cajun
- Diet: High Protein
Ingredients
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 chilli powder
800g chicken breasts cut into halves
1.5 tbsp Cajun seasoning mix
2 tsp olive oil
25g grass fed butter
2 cups uncooked long-grain rice
1 small onion, diced
3 garlic cloves, minced
500ml heavy cream or canned coconut milk (light for lower fat)
1 cup cheddar cheese or nutritional yeast (optional for dairy-free)
1 tsp cayenne pepper (optional for heat)
2 tbsp chopped fresh parsley (optional for garnish)
Instructions
Mix salt, pepper, garlic powder, onion powder, oregano, thyme, paprika, and chilli powder in a small bowl
Marinate chicken with 1.5 tbsp seasoning mix and 2 tsp olive oil in a sealed container overnight
In a large pan, melt 25g butter over medium-low heat. Add rice, onion, and garlic. Cook 3-4 minutes until slightly golden
Add 4.5 cups water (or broth), stir, bring to boil. Reduce heat, cover, and simmer 18 minutes until liquid absorbed
Meanwhile, in a large skillet, cook marinated chicken in a little oil over medium-high heat 6-7 minutes per side until golden
While chicken cooks, whisk heavy cream/coconut milk with 1 teaspoon cayenne and 1/4 tsp salt until smooth
Once chicken is golden, reduce heat and add 1/2 cup cheese (if using) to melting pan. Pour in cream mixture, stir to coat chicken and sauce
Serve chicken over hot garlic rice, garnish with parsley if desired
Notes
Use day-old rice for best texture
Add 1 tbsp butter to rice for extra richness
Adjust cayenne pepper to control heat level
Can substitute zucchini noodles for rice to make low-carb
Leftovers keep refrigerated 3-4 days
Nutrition
- Serving Size: 1 serving
- Calories: 620
- Sugar: 3g
- Sodium: 800mg
- Fat: 32g
- Saturated Fat: 18g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 42g
- Cholesterol: 130mg