Description
High Protein Creamy Cajun Chicken with Garlic Rice is a comforting, protein-rich meal featuring seared Cajun-seasoned chicken in a creamy, spicy sauce served over fragrant garlic rice. It’s a perfect balance of bold flavors and hearty nutrition.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts or thighs
- 2 tbsp Cajun seasoning
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1/2 cup chicken broth
- 3/4 cup heavy cream or Greek yogurt
- 1/4 cup grated Parmesan cheese (optional)
- Salt and black pepper to taste
- Fresh parsley for garnish
- 3 cups cooked rice (jasmine, basmati, or brown)
- 2 tbsp butter or olive oil
- 2 cloves garlic, minced (for rice)
- Salt to taste
- Optional: green onions or fresh herbs for garnish
Instructions
- Season chicken on both sides with Cajun seasoning and a pinch of salt.
- Heat olive oil in a large skillet over medium heat. Sear chicken for 5–6 minutes per side, until golden and cooked through. Remove and set aside.
- In the same skillet, sauté onion and garlic until fragrant, about 2–3 minutes.
- Pour in chicken broth, scraping up any browned bits, and simmer for 2 minutes.
- Add cream or Greek yogurt and stir. Simmer until slightly thickened, about 3–4 minutes.
- Return chicken to the skillet and simmer in the sauce for another 2–3 minutes.
- Stir in Parmesan cheese (if using) and garnish with parsley. Remove from heat.
- In a separate pan, melt butter or heat oil. Sauté garlic until golden, then stir in cooked rice. Season with salt and cook for 2–3 minutes until fragrant and heated through.
- To serve, spoon garlic rice onto plates, top with creamy Cajun chicken, and drizzle with extra sauce. Garnish with parsley or green onions.
Notes
- For extra protein, add baby spinach, white beans, or top with an extra portion of chicken.
- Use coconut milk for a dairy-free version.
- Control spice by adjusting Cajun seasoning or adding hot sauce.
- Use cauliflower rice for a low-carb version.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 480
- Sugar: 3g
- Sodium: 670mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 2g
- Protein: 42g
- Cholesterol: 135mg
