# High Protein Creamy Cajun Chicken & Rice

This delicious and creamy cajun chicken and rice recipe provides 55g of protein and can be made in under 30 minutes for an easy meal prep.

- Servings: 4 servings
- Total time: 30 min
- Cuisine: American
- Category: Dinner
- Language: en

## Ingredients

- 700 g cooked white rice
- 20 g light butter
- 0.5 red onion
- 2 cloves garlic
- 2 tsp cajun seasoning
- 800 g boneless skinless chicken breast
- 20 g cajun seasoning mix
- Cooking spray
- 15 g light butter
- 1 tsp cajun seasoning
- 200 ml low fat milk
- 150 g light cream cheese
- 20 g parmesan

## Instructions

1. Melt some light butter in a pan over medium heat.
2. Add diced red onions and minced garlic to the melted butter.
3. Stir until fragrant.
4. Add 2 tsp of cajun seasoning and toast for a minute.
5. Add cooked white rice and mix well to coat it in the cajun butter.
6. Set the cajun fried rice aside.
7. Beat chicken breast to flatten it.
8. Spray chicken with cooking spray and season with 20g of cajun seasoning.
9. Mix well to coat the chicken.
10. Spray a pan with cooking spray and cook chicken on medium-high heat for 3-4 minutes on each side until golden brown.
11. In the same pan, melt 15g of light butter.
12. Add 1 tsp of cajun seasoning.
13. Pour in 200ml of low-fat milk.
14. Add 150g of light cream cheese and let it melt.
15. Add 20g of parmesan cheese and stir on low heat until the sauce thickens.
16. Portion rice into four servings.
17. Slice and add cooked chicken to each rice portion.
18. Top with the creamy cajun sauce.

## Equipment

- pan
- wooden spoon
- meat tenderizer
- glass baking dish
- tongs
- spatula
- storage 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.

## Source

- Original video: https://vm.tiktok.com/ZNd4uLBDw/
- Recipe page: https://www.cliprecipe.com/recipe/5dabc393-4789-4400-988b-f4256dd2a411
- Extracted: 2025-08-28

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt