Directions
- 1Melt light butter on medium heat.
- 2Add red onion and garlic to the pan.
- 3Stir until fragrant.
- 4Add cajun seasoning.
- 5Toast the seasoning for a minute.
- 6Add cooked white rice.
- 7Mix well to coat in the cajun butter.
- 8Set the rice aside.
- 9Beat the chicken breast to flatten it.
- 10Add cooking spray to the chicken.
- 11Sprinkle cajun seasoning mix on the chicken.
- 12Mix well to coat the chicken.
- 13Spray cooking spray on the pan.
- 14Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 15In the same pan, melt light butter.
- 16Add more cajun seasoning.
- 17Pour in low fat milk.
- 18Add light cream cheese and let it melt.
- 19Add a sprinkle of parmesan.
- 20Stir on low heat until the sauce thickens.
- 21Box up your rice into four servings.
- 22Place sliced chicken on top of the rice.
- 23Top with the creamy cajun sauce.
- 24Close the containers for meal prep.
Ingredients
- 20 g light butter
- 0.5 red onion
- 2 cloves garlic
- 2 tsp cajun seasoning
- 700 g cooked white rice
- 800 g chicken breast
- cooking spray
- 20 g cajun seasoning
- 15 g light butter
- 1 tsp cajun seasoning
- 200 ml low fat milk
- 150 g light cream cheese
- 20 g parmesan
Equipment
panwooden spoonchicken malletglass containers
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