High Protein Creamy Cajun Chicken & Rice

30 mins
Serves 4
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Directions

  1. 1Melt down some light butter on medium heat.
  2. 2Melt down some light butter on medium heat.
  3. 3Melt down some light butter on medium heat.
  4. 4Add the diced red onions and garlic.
  5. 5Add the diced red onions and garlic.
  6. 6Add the diced red onions and garlic.
  7. 7Stir until fragrant.
  8. 8Stir until fragrant.
  9. 9Stir until fragrant.
  10. 10Add cajun seasoning.
  11. 11Add cajun seasoning.
  12. 12Add cajun seasoning.
  13. 13Toast for a minute.
  14. 14Toast for a minute.
  15. 15Toast for a minute.
  16. 16Add cooked white rice and mix well to coat in the cajun butter.
  17. 17Add cooked white rice and mix well to coat in the cajun butter.
  18. 18Add cooked white rice and mix well to coat in the cajun butter.
  19. 19Set the rice aside.
  20. 20Set the rice aside.
  21. 21Set the rice aside.
  22. 22Beat the chicken breast to flatten it.
  23. 23Beat the chicken breast to flatten it.
  24. 24Beat the chicken breast to flatten it.
  25. 25Add cooking spray and the cajun seasoning mix to the chicken.
  26. 26Add cooking spray and the cajun seasoning mix to the chicken.
  27. 27Add cooking spray and the cajun seasoning mix to the chicken.
  28. 28Mix well to coat.
  29. 29Mix well to coat.
  30. 30Mix well to coat.
  31. 31Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
  32. 32Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
  33. 33Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
  34. 34In the same pan, melt some light butter.
  35. 35In the same pan, melt some light butter.
  36. 36In the same pan, melt some light butter.
  37. 37Add more cajun seasoning, low fat milk, and light cream cheese.
  38. 38Add more cajun seasoning, low fat milk, and light cream cheese.
  39. 39Add more cajun seasoning, low fat milk, and light cream cheese.
  40. 40Let it melt.
  41. 41Let it melt.
  42. 42Let it melt.
  43. 43Add a sprinkle of Parmesan.
  44. 44Add a sprinkle of Parmesan.
  45. 45Add a sprinkle of Parmesan.
  46. 46Stir on low heat until the sauce thickens.
  47. 47Stir on low heat until the sauce thickens.
  48. 48Stir on low heat until the sauce thickens.
  49. 49Box up your rice and chicken.
  50. 50Box up your rice and chicken.
  51. 51Box up your rice and chicken.
  52. 52Top with the creamy cajun sauce.
  53. 53Top with the creamy cajun sauce.
  54. 54Top with the creamy cajun sauce.

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 boneless skinless chicken breast
  • 800 g boneless skinless chicken breast
  • 800 g boneless skinless chicken breast
  • 20 g cajun seasoning
  • 20 g cajun seasoning
  • 20 g cajun seasoning
  • Cooking spray
  • Cooking spray
  • Cooking spray
  • 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

panspatulachicken tenderizerglass containers

Tips

  • Store for up to 5 days in the fridge, I like to store the sauce separate but this is optional.
  • To reheat, add the contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy!