Creamy Cajun Chicken with Garlic Rice
Creamy Cajun Chicken with Garlic Rice combines seasoned chicken breast, buttery garlic rice, and a smooth Parmesan cream cheese sauce with warm Cajun spice. It is a filling high protein meal prep dinner that reheats well for lunches or simple weeknight bowls.
Equipment
- Large skillet
- Medium saucepan with lid
- Cutting Board
- Chef's Knife
- Whisk
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
- 800 g chicken breast cut into halves
- 1.5 tbsp Cajun seasoning mix for chicken
- 2 tsp olive oil
- 25 g grass fed butter for cooking
- 2 cups uncooked long-grain rice or 4 cups cooked day-old rice
- 1 medium red onion chopped
- 4-5 cloves garlic chopped
- 0.5 tbsp Cajun seasoning mix for rice
- fresh parsley for garnish
- 15 g grass fed butter for sauce
- 0.5 tbsp Cajun seasoning mix for sauce
- 250 ml milk
- 150 g light cream cheese
- 40 g Parmesan
Instructions
- Cook the long-grain rice according to package directions if starting from uncooked rice, or measure out 4 cups cooked day-old rice.
- Stir together salt, pepper, garlic powder, onion powder, oregano, thyme, paprika, chilli powder, and 1 1/2 tablespoons Cajun seasoning, then coat the chicken.
- Heat olive oil and 25 g butter in a large skillet over medium heat, then sear the chicken until golden and cooked to 165°F.
- Move the chicken to a cutting board, rest for 5 minutes, then slice it into strips.
- Cook the red onion and garlic in the same skillet until fragrant, then stir in the rice, 1/2 tablespoon Cajun seasoning, and parsley.
- Melt 15 g butter in a small pan, add 1/2 tablespoon Cajun seasoning, milk, cream cheese, and Parmesan, then whisk until smooth.
- Serve the garlic rice with sliced Cajun chicken, creamy sauce, and extra parsley on top.
Notes
Storage: Keep the chicken, rice, and sauce in airtight containers in the refrigerator for up to 4 days.
Reheating: Reheat gently with a splash of milk or water so the rice loosens and the sauce turns creamy again.
Freezing: Freeze the chicken and rice for up to 2 months, but freeze the dairy sauce separately because it may separate.
Expert Tips: Let the chicken rest before slicing so the juices settle and the pieces stay tender in meal prep bowls.
Variations: Add bell peppers, spinach, zucchini, or cauliflower rice if you want more vegetables or a lighter plate.
Sauce Tips: Keep the sauce over medium-low heat and whisk often so the cream cheese melts smoothly.
Meal Prep: For best texture, store sauce separately and spoon it over the chicken and rice after reheating.