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High Protein Creamy Cajun Chicken

High Protein Creamy Cajun Chicken for Ultimate Comfort

Experience a flavor-packed High Protein Creamy Cajun Chicken that combines spices, tender chicken, and a rich cream sauce for ultimate comfort.
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Prep Time 30 minutes
Cook Time 30 minutes
Marinating Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Cajun, Creole
Calories: 600
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cajun Seasoning
  • Cajun Seasoning Mix A blend of spices adding depth, warmth, and flavor complexity.
For the Chicken
  • 800 g Chicken Breast Main protein source; can substitute with chicken thighs or shrimp.
  • 2 tsp Olive Oil Used for marinating.
  • 25 g Grass-fed Butter For cooking; substitute with olive oil for a lighter option.
For the Rice
  • 2 cups Long-grain Rice Creates a fluffy, flavorful base; day-old rice preferred.
  • 1 Medium Red Onion Chopped.
  • 4-5 Garlic Cloves Chopped.
For the Creamy Sauce
  • 250 ml Milk Forms the base of the creamy sauce; substitute with plant-based milk for dairy-free.
  • 150 g Light Cream Cheese Provides creaminess; substitute with dairy-free cream cheese if needed.
  • 40 g Parmesan Cheese Deepens the sauce flavor.
For the Garnish
  • Fresh Parsley Adds freshness and color.

Equipment

  • Cast Iron Skillet
  • Mixing bowl
  • Whisk
  • Measuring cups
  • measuring spoons

Method
 

Step-by-Step Instructions
  1. Marinate the chicken in a bowl with Cajun seasoning mix and olive oil. Let it marinate for at least 30 minutes, preferably overnight.
  2. Heat a cast iron skillet over medium-high heat and add 25g of grass-fed butter. Sear the marinated chicken for 6-8 minutes on each side until golden brown.
  3. In the same skillet, sauté chopped onion for 2-3 minutes, then add chopped garlic. Stir in Cajun seasoning and day-old rice, tossing well and heating through.
  4. In a separate pan, melt the remaining 15g of butter, whisk in warm milk, then add cream cheese and Parmesan until the sauce thickens.
  5. Serve by laying Cajun rice on each plate, placing sliced chicken on top, drizzling with creamy sauce, and garnishing with fresh parsley.

Nutrition

Serving: 1servingCalories: 600kcalCarbohydrates: 45gProtein: 50gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 150mgSodium: 800mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 15IUVitamin C: 10mgCalcium: 200mgIron: 3mg

Notes

Marinating the chicken enhances flavor. Use a cast iron skillet for best searing results. Keep the heat low while making the creamy sauce to avoid curdling.

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