High Protein Creamy Cajun Chicken & Rice
Directions
- 1Melt some light butter in a pan over medium heat.
- 2Melt some light butter in a pan over medium heat.
- 3Melt some light butter in a pan over medium heat.
- 4Add diced red onions and minced garlic to the melted butter.
- 5Add diced red onions and minced garlic to the melted butter.
- 6Add diced red onions and minced garlic to the melted butter.
- 7Stir until fragrant.
- 8Stir until fragrant.
- 9Stir until fragrant.
- 10Add 2 tsp of cajun seasoning and toast for a minute.
- 11Add 2 tsp of cajun seasoning and toast for a minute.
- 12Add 2 tsp of cajun seasoning and toast for a minute.
- 13Add cooked white rice and mix well to coat it in the cajun butter.
- 14Add cooked white rice and mix well to coat it in the cajun butter.
- 15Add cooked white rice and mix well to coat it in the cajun butter.
- 16Set the cajun fried rice aside.
- 17Set the cajun fried rice aside.
- 18Set the cajun fried rice aside.
- 19Beat chicken breast to flatten it.
- 20Beat chicken breast to flatten it.
- 21Beat chicken breast to flatten it.
- 22Spray chicken with cooking spray and season with 20g of cajun seasoning.
- 23Spray chicken with cooking spray and season with 20g of cajun seasoning.
- 24Spray chicken with cooking spray and season with 20g of cajun seasoning.
- 25Mix well to coat the chicken.
- 26Mix well to coat the chicken.
- 27Mix well to coat the chicken.
- 28Spray a pan with cooking spray and cook chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 29Spray a pan with cooking spray and cook chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 30Spray a pan with cooking spray and cook chicken on medium-high heat for 3-4 minutes on each side until golden brown.
- 31In the same pan, melt 15g of light butter.
- 32In the same pan, melt 15g of light butter.
- 33In the same pan, melt 15g of light butter.
- 34Add 1 tsp of cajun seasoning.
- 35Add 1 tsp of cajun seasoning.
- 36Add 1 tsp of cajun seasoning.
- 37Pour in 200ml of low-fat milk.
- 38Pour in 200ml of low-fat milk.
- 39Pour in 200ml of low-fat milk.
- 40Add 150g of light cream cheese and let it melt.
- 41Add 150g of light cream cheese and let it melt.
- 42Add 150g of light cream cheese and let it melt.
- 43Add 20g of parmesan cheese and stir on low heat until the sauce thickens.
- 44Add 20g of parmesan cheese and stir on low heat until the sauce thickens.
- 45Add 20g of parmesan cheese and stir on low heat until the sauce thickens.
- 46Portion rice into four servings.
- 47Portion rice into four servings.
- 48Portion rice into four servings.
- 49Slice and add cooked chicken to each rice portion.
- 50Slice and add cooked chicken to each rice portion.
- 51Slice and add cooked chicken to each rice portion.
- 52Top with the creamy cajun sauce.
- 53Top with the creamy cajun sauce.
- 54Top with the creamy cajun sauce.
Ingredients
- 700 g cooked white rice
- 700 g cooked white rice
- 700 g cooked white rice
- 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
- 800 g boneless skinless chicken breast
- 800 g boneless skinless chicken breast
- 800 g boneless skinless chicken breast
- 20 g cajun seasoning mix
- 20 g cajun seasoning mix
- 20 g cajun seasoning mix
- 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
panwooden spoonmeat tenderizerglass baking dishtongsspatulastorage containers
Tips
- Store for up to 5 days in the fridge, you can store the sauce separately, 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 until heated through, then mix well and enjoy.