Creamy Cajun Chicken & Rice
Directions
- 1Melt light butter on medium heat.
- 2Melt light butter on medium heat.
- 3Melt light butter on medium heat.
- 4Add red onion and garlic to the pan.
- 5Add red onion and garlic to the pan.
- 6Add red onion and garlic to the pan.
- 7Stir until fragrant.
- 8Stir until fragrant.
- 9Stir until fragrant.
- 10Add cajun seasoning.
- 11Add cajun seasoning.
- 12Add cajun seasoning.
- 13Toast the seasoning for a minute.
- 14Toast the seasoning for a minute.
- 15Toast the seasoning for a minute.
- 16Add cooked white rice.
- 17Add cooked white rice.
- 18Add cooked white rice.
- 19Mix well to coat in the cajun butter.
- 20Mix well to coat in the cajun butter.
- 21Mix well to coat in the cajun butter.
- 22Set the rice aside.
- 23Set the rice aside.
- 24Set the rice aside.
- 25Beat the chicken breast to flatten it.
- 26Beat the chicken breast to flatten it.
- 27Beat the chicken breast to flatten it.
- 28Add cooking spray to the chicken.
- 29Add cooking spray to the chicken.
- 30Add cooking spray to the chicken.
- 31Sprinkle cajun seasoning mix on the chicken.
- 32Sprinkle cajun seasoning mix on the chicken.
- 33Sprinkle cajun seasoning mix on the chicken.
- 34Mix well to coat the chicken.
- 35Mix well to coat the chicken.
- 36Mix well to coat the chicken.
- 37Spray cooking spray on the pan.
- 38Spray cooking spray on the pan.
- 39Spray cooking spray on the pan.
- 40Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 41Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 42Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 43In the same pan, melt light butter.
- 44In the same pan, melt light butter.
- 45In the same pan, melt light butter.
- 46Add more cajun seasoning.
- 47Add more cajun seasoning.
- 48Add more cajun seasoning.
- 49Pour in low fat milk.
- 50Pour in low fat milk.
- 51Pour in low fat milk.
- 52Add light cream cheese and let it melt.
- 53Add light cream cheese and let it melt.
- 54Add light cream cheese and let it melt.
- 55Add a sprinkle of parmesan.
- 56Add a sprinkle of parmesan.
- 57Add a sprinkle of parmesan.
- 58Stir on low heat until the sauce thickens.
- 59Stir on low heat until the sauce thickens.
- 60Stir on low heat until the sauce thickens.
- 61Box up your rice into four servings.
- 62Box up your rice into four servings.
- 63Box up your rice into four servings.
- 64Place sliced chicken on top of the rice.
- 65Place sliced chicken on top of the rice.
- 66Place sliced chicken on top of the rice.
- 67Top with the creamy cajun sauce.
- 68Top with the creamy cajun sauce.
- 69Top with the creamy cajun sauce.
- 70Close the containers for meal prep.
- 71Close the containers for meal prep.
- 72Close the containers for meal prep.
Ingredients
- 20 g light butter
- 20 g light butter
- 20 g light butter
- 0.5 red onion
- 0.5 red onion
- 0.5 red onion
- 2 cloves garlic
- 2 cloves garlic
- 2 cloves garlic
- 2 tsp cajun seasoning
- 2 tsp cajun seasoning
- 2 tsp cajun seasoning
- 700 g cooked white rice
- 700 g cooked white rice
- 700 g cooked white rice
- 800 g chicken breast
- 800 g chicken breast
- 800 g chicken breast
- cooking spray
- cooking spray
- cooking spray
- 20 g cajun seasoning
- 20 g cajun seasoning
- 20 g cajun seasoning
- 15 g light butter
- 15 g light butter
- 15 g light butter
- 1 tsp cajun seasoning
- 1 tsp cajun seasoning
- 1 tsp cajun seasoning
- 200 ml low fat milk
- 200 ml low fat milk
- 200 ml low fat milk
- 150 g light cream cheese
- 150 g light cream cheese
- 150 g light cream cheese
- 20 g parmesan
- 20 g parmesan
- 20 g parmesan
Equipment
panwooden spoonchicken malletglass containers