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High Protein Creamy Cajun Chicken with Garlic Rice

High Protein Creamy Cajun Chicken with Garlic Rice Delight

A delectable dish combining hearty Cajun chicken with creamy garlic rice, perfect for any dinner.
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Prep Time 30 minutes
Cook Time 30 minutes
Marination Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: Cajun
Calories: 650
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Cajun Seasoning
  • Cajun Seasoning Mix A homemade blend of spices or store-bought.
Chicken
  • 800 g Chicken Breast Lean protein; chicken thighs can be substituted.
  • 2 tsp Olive Oil For marination; can use avocado oil.
  • 25 g Grass Fed Butter For cooking; ghee/dairy-free butter can be alternatives.
  • 15 g Grass Fed Butter For sauce preparation.
Rice
  • 2 cups Long-Grain Rice Use cooked or day-old for best texture.
  • 1 Medium Red Onion Chopped; yellow onion can be substituted.
  • 4-5 Garlic Cloves Chopped; garlic powder can be used as a substitute.
Creamy Sauce
  • 250 ml Milk Dairy or non-dairy options available.
  • 150 g Light Cream Cheese Dairy-free cream cheese can be a substitute.
  • 40 g Parmesan Cheese Nutritional yeast can be a dairy-free option.
Garnish
  • Fresh Parsley For garnish.

Equipment

  • large skillet
  • Airtight container
  • Whisk

Method
 

Preparation Steps
  1. Marinate Chicken: Combine chicken breast with Cajun seasoning and olive oil; marinate for at least 30 minutes or overnight.
  2. Cook Chicken: Heat skillet, add butter and sear chicken for 5-7 minutes on each side. Remove and let rest.
  3. Sauté Aromatics: In the skillet, add chopped onion and garlic, sauté for 2-3 minutes until fragrant.
  4. Prepare Rice: Add cooked rice to the pan, stir with onions and garlic; heat for 3-4 minutes.
  5. Make Creamy Sauce: Add remaining butter, whisk in warm milk, then add cream cheese and Parmesan until creamy.
  6. Assemble the Dish: Serve rice, topped with sliced chicken and creamy sauce; garnish with parsley.

Nutrition

Serving: 1plateCalories: 650kcalCarbohydrates: 60gProtein: 50gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 150mgSodium: 800mgPotassium: 700mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 200mgIron: 3mg

Notes

Use day-old rice for best texture and allow for marination for deeper flavors. Adjust spice levels as desired.

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