High Protein Creamy Cajun Chicken & Rice

Name: High Protein Creamy Cajun Chicken & Rice
Total time: 30 min
Yield: 4 servings
Cuisine: American
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

30m

Serves 4

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High Protein Creamy Cajun Chicken & Rice

tiktok.com

30m

Serves 4

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.

High Protein Creamy Cajun Chicken & Rice

High Protein Creamy Cajun Chicken & Rice

Directions

Ingredients

Equipment

Tips

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