High Protein Creamy Cajun Chicken & Rice
Directions
- 1Melt light butter on medium heat.
- 2Add diced onions and garlic, stir until fragrant.
- 3Add Cajun seasoning and toast for a minute.
- 4Add cooked white rice and mix well to coat in the Cajun butter.
- 5Set the rice aside.
- 6Beat the chicken breast to flatten it.
- 7Add cooking spray and the Cajun seasoning mix to the chicken and mix well to coat.
- 8Cook the chicken on medium-high heat for 3 to 4 minutes on each side until golden brown.
- 9In the same pan, melt some light butter.
- 10Add more Cajun seasoning, low fat milk, and light cream cheese.
- 11Let the cream cheese melt, then add a sprinkle of Parmesan.
- 12Stir on low heat until the sauce thickens.
- 13Box up your rice and chicken.
- 14Top with the creamy Cajun sauce.
Ingredients
- 2 tsp smoked paprika
- 2 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground black pepper
- 1 tsp cayenne pepper
- 1 tsp dried oregano
- 2 tsp salt
- 800 g boneless skinless chicken breast, flattened
- 20 g Cajun seasoning mix
- Cooking spray
- 700 g cooked cold white rice
- 20 g light butter
- 0.5 red onion, diced
- 2 cloves garlic, diced
- 2 tsp Cajun seasoning mix
- 200 ml low fat or fat free milk
- 150 g light cream cheese
- 20 g Parmesan
- 1 tsp Cajun seasoning
- 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.
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