Description
High Protein Creamy Cajun Chicken with Garlic Rice is a bold and comforting dish featuring Cajun-spiced chicken in a creamy, protein-rich sauce, served over fluffy, garlicky rice. It’s nutritious, satisfying, and perfect for meal prep or a weeknight dinner.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts or thighs
- 2 tbsp Cajun seasoning
- 1 tbsp olive oil or avocado oil
- Salt and pepper to taste
- 2 cloves garlic, minced
- 1/3 cup low-fat cream cheese or plain Greek yogurt
- 1/2 cup unsweetened almond milk or milk of choice
- 1/4 cup grated Parmesan cheese (optional)
- 1/2 tsp paprika or chili flakes (optional)
- Fresh parsley, chopped (for garnish)
- For the garlic rice:
- 1 cup white or brown rice
- 1 tbsp olive oil or butter
- 2 cloves garlic, minced
- 2 cups chicken broth or water
- Salt to taste
Instructions
- Rinse rice thoroughly. In a saucepan, heat oil or butter over medium heat. Add garlic and sauté until fragrant.
- Add rice and toast for 1–2 minutes. Pour in broth or water and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer until rice is tender (about 15–20 minutes for white rice).
- While rice cooks, season chicken with Cajun seasoning, salt, and pepper.
- Heat oil in a skillet over medium heat. Sear chicken until golden and cooked through (about 5–7 minutes per side). Remove and set aside.
- In the same skillet, add minced garlic and cook for 30 seconds. Lower heat and stir in cream cheese or yogurt and milk until smooth.
- Add Parmesan and paprika or chili flakes (if using). Stir until creamy and heated through. Adjust seasoning to taste.
- Slice chicken and return it to the skillet. Coat in sauce and simmer for 2–3 minutes.
- Serve over garlic rice and garnish with chopped parsley.
Notes
- Use Greek yogurt for a high-protein creamy base.
- Add spinach or roasted veggies for extra nutrients.
- Swap rice with quinoa or cauliflower rice for variety.
- Adjust spice level with more Cajun seasoning or chili flakes.
- Use rotisserie or leftover chicken for faster prep.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 460
- Sugar: 3g
- Sodium: 520mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 110mg
