High Protein Creamy Cajun Chicken & Rice

30 mins
Serves 4
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Directions

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

Ingredients

  • 2 tsp smoked paprika
  • 2 tsp smoked paprika
  • 2 tsp smoked paprika
  • 2 tsp garlic powder
  • 2 tsp garlic powder
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp onion powder
  • 1 tsp onion powder
  • 1 tsp ground black pepper
  • 1 tsp ground black pepper
  • 1 tsp ground black pepper
  • 1 tsp cayenne pepper
  • 1 tsp cayenne pepper
  • 1 tsp cayenne pepper
  • 1 tsp dried oregano
  • 1 tsp dried oregano
  • 1 tsp dried oregano
  • 2 tsp salt
  • 2 tsp salt
  • 2 tsp salt
  • 800 g boneless skinless chicken breast, flattened
  • 800 g boneless skinless chicken breast, flattened
  • 800 g boneless skinless chicken breast, flattened
  • 20 g Cajun seasoning mix
  • 20 g Cajun seasoning mix
  • 20 g Cajun seasoning mix
  • Cooking spray
  • Cooking spray
  • Cooking spray
  • 700 g cooked cold white rice
  • 700 g cooked cold white rice
  • 700 g cooked cold white rice
  • 20 g light butter
  • 20 g light butter
  • 20 g light butter
  • 0.5 red onion, diced
  • 0.5 red onion, diced
  • 0.5 red onion, diced
  • 2 cloves garlic, diced
  • 2 cloves garlic, diced
  • 2 cloves garlic, diced
  • 2 tsp Cajun seasoning mix
  • 2 tsp Cajun seasoning mix
  • 2 tsp Cajun seasoning mix
  • 200 ml low fat or fat free milk
  • 200 ml low fat or fat free milk
  • 200 ml low fat or fat free 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
  • 1 tsp Cajun seasoning
  • 1 tsp Cajun seasoning
  • 1 tsp Cajun seasoning
  • 10 g light butter
  • 10 g light butter
  • 10 g light butter

Equipment

panmicrowave safe bowl

Tips

  • Store for up to 5 days in the fridge, storing the sauce separately is optional.
  • To reheat, microwave covered with a damp paper towel for 3-4 minutes until heated through.