High Protein Creamy Cajun Chicken & Rice
Directions
- 1Melt down some light butter on medium heat.
- 2Add the diced red onions and garlic.
- 3Stir until fragrant.
- 4Add cajun seasoning.
- 5Toast for a minute.
- 6Add cooked white rice and mix well to coat in the cajun butter.
- 7Set the rice aside.
- 8Beat the chicken breast to flatten it.
- 9Add cooking spray and the cajun seasoning mix to the chicken.
- 10Mix well to coat.
- 11Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 12In the same pan, melt some light butter.
- 13Add more cajun seasoning, low fat milk, and light cream cheese.
- 14Let it melt.
- 15Add a sprinkle of Parmesan.
- 16Stir on low heat until the sauce thickens.
- 17Box up your rice and chicken.
- 18Top with the creamy cajun sauce.
Ingredients
- 20 g light butter
- 0.5 red onion
- 2 cloves garlic
- 2 tsp cajun seasoning
- 700 g cooked white rice
- 800 g boneless skinless chicken breast
- 20 g cajun seasoning
- Cooking spray
- 15 g light butter
- 1 tsp cajun seasoning
- 200 ml low fat milk
- 150 g light cream cheese
- 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!
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