High Protein Creamy Cajun Chicken & Rice
Get ready to spice up your meal prep with this mouthwatering Creamy Cajun Chicken & Rice, packing a punch with 57 grams of protein per serving! Featuring tender chicken simmered in a rich, zesty sauce with a hint of Cajun flair, this dish is combined with fluffy rice for a satisfying, flavor-packed experience. Perfect for fueling your day, this recipe is simple to whip up and will keep your taste buds dancing all week long!
Prep
15
min
Cook
30
min
Serves
6
people
Level
intermediate
📝 Ingredients
Serves 6🥬Fresh Produce(3)
- 500g Diced Capsicum/Bell Peppers (17.6 oz)
- 4 Diced Garlic Cloves
- 1/2 Diced Brown Onion
🥩Meat & Seafood(1)
- 1.2KG Thinly Sliced Boneless & Skinless Chicken Breast (raw weight) (2.64 lbs)
🥛Dairy & Eggs(4)
- 30g Light Butter (Nuttelex Light) (2.1 tbsp)
- 150g Light Cream Cheese (5.29 oz)
- 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) (13.5 fl oz)
- 30g Grated Parmesan Cheese (1.06 oz)
🫙Pantry Staples(2)
- 2 Tsp Olive Oil (10 ml)
- 960g Cooked White Rice (33.9 oz)
🧂Spices & Seasonings(3)
- 2 Tsp Cajun Seasoning (10 ml)
- 1/2 Tsp Cajun Seasoning (2.5 ml)
- 1 Tsp Smoked Paprika (5 ml)
📦Other(1)
- 1/2 Tsp Chilli Powder (2.5 ml)
Nutrition (per serving)
Calories
621
Protein
56g
Carbs
62g
Fat
15g
👨🍳 Instructions
- 1
Start by seasoning your thinly cut/butterflied chicken breast generously on each side with cajun seasoning, olive oil & mix well until each piece is fully coated.
- 2
Cook the chicken on medium - high heat for approximately 4 minutes on each side, once cooked set it aside.
- 3
Leave the chicken juice in the pan & cook diced brown onion, diced capsicum/bell peppers & diced garlic cloves until softened.
- 4
Add light butter to the middle of the pan with a bit of cajun seasoning & let the seasoning toast for approximately 1 minute, then add cooked white rice & mix well until fully incorporated.
- 5
To a separate pan on medium heat add light butter with a bit more cajun seasoning, after about 1 minute add light evaporated milk with a bit more cajun seasoning, smoked paprika, grated parmesan cheese & mix until smooth & creamy.
- 6
Equally distribute the chicken, rice & sauce into 6 servings, sprinkle with parsley flakes & enjoy.
💡 Pro Tips
- ✓Butterfly your chicken breasts to 8-10mm thickness before seasoning; this ensures even cooking in 4 minutes per side and prevents the exterior from drying before the interior reaches 165°F, since thin cutlets cook through before moisture loss accelerates.technique8-10mm thickness, 4 minutes per side
- ✓After removing chicken, deglaze the pan with 60ml water or low-sodium broth for 30 seconds before adding vegetables; this dissolves the browned Maillard compounds (fond) that contain 80% of the savory depth, which oil alone won't incorporate into the creamy sauce.technique60ml liquid, 30 seconds
- ✓Toast the dry Cajun seasoning in butter for exactly 1 minute at medium heat to bloom the spice volatiles (capsaicin, thymol); cooking longer than 1.5 minutes burns the cayenne and creates bitter, acrid flavors that dominate the cream sauce.timing1 minute maximum
- ✓Use evaporated milk (NOT heavy cream) at a 1:1 ratio with the sauce base because its 60% milk solids content creates a protein-rich emulsion stable at 70-75°C that won't break when mixed with acidic tomato or high-heat Cajun spices, unlike cream which separates above 80°C.ingredient60% milk solids, 70-75°C optimal temperature
- ✓Add parmesan (hard cheese, ~32% fat) directly to the warm evaporated milk sauce at 65-70°C rather than to boiling liquid; this melts the proteins gradually via casein hydration instead of causing the fats to seize, maintaining a smooth emulsion for 45+ minutes.technique65-70°C temperature, 32% fat content
Share this recipe
Prep
15
min
Cook
30
min
Serves
6
people
Level
intermediate
Share this recipe
High Protein Creamy Cajun Chicken & Rice
Get ready to spice up your meal prep with this mouthwatering Creamy Cajun Chicken & Rice, packing a punch with 57 grams of protein per serving! Featuring tender chicken simmered in a rich, zesty sauce with a hint of Cajun flair, this dish is combined with fluffy rice for a satisfying, flavor-packed experience. Perfect for fueling your day, this recipe is simple to whip up and will keep your taste buds dancing all week long!
📝 Ingredients
Serves 6🥬Fresh Produce(3)
- 500g Diced Capsicum/Bell Peppers (17.6 oz)
- 4 Diced Garlic Cloves
- 1/2 Diced Brown Onion
🥩Meat & Seafood(1)
- 1.2KG Thinly Sliced Boneless & Skinless Chicken Breast (raw weight) (2.64 lbs)
🥛Dairy & Eggs(4)
- 30g Light Butter (Nuttelex Light) (2.1 tbsp)
- 150g Light Cream Cheese (5.29 oz)
- 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) (13.5 fl oz)
- 30g Grated Parmesan Cheese (1.06 oz)
🫙Pantry Staples(2)
- 2 Tsp Olive Oil (10 ml)
- 960g Cooked White Rice (33.9 oz)
🧂Spices & Seasonings(3)
- 2 Tsp Cajun Seasoning (10 ml)
- 1/2 Tsp Cajun Seasoning (2.5 ml)
- 1 Tsp Smoked Paprika (5 ml)
📦Other(1)
- 1/2 Tsp Chilli Powder (2.5 ml)
Nutrition (per serving)
Calories
621
Protein
56g
Carbs
62g
Fat
15g
👨🍳 Instructions
- 1
Start by seasoning your thinly cut/butterflied chicken breast generously on each side with cajun seasoning, olive oil & mix well until each piece is fully coated.
- 2
Cook the chicken on medium - high heat for approximately 4 minutes on each side, once cooked set it aside.
- 3
Leave the chicken juice in the pan & cook diced brown onion, diced capsicum/bell peppers & diced garlic cloves until softened.
- 4
Add light butter to the middle of the pan with a bit of cajun seasoning & let the seasoning toast for approximately 1 minute, then add cooked white rice & mix well until fully incorporated.
- 5
To a separate pan on medium heat add light butter with a bit more cajun seasoning, after about 1 minute add light evaporated milk with a bit more cajun seasoning, smoked paprika, grated parmesan cheese & mix until smooth & creamy.
- 6
Equally distribute the chicken, rice & sauce into 6 servings, sprinkle with parsley flakes & enjoy.
💡 Pro Tips
- ✓Butterfly your chicken breasts to 8-10mm thickness before seasoning; this ensures even cooking in 4 minutes per side and prevents the exterior from drying before the interior reaches 165°F, since thin cutlets cook through before moisture loss accelerates.technique8-10mm thickness, 4 minutes per side
- ✓After removing chicken, deglaze the pan with 60ml water or low-sodium broth for 30 seconds before adding vegetables; this dissolves the browned Maillard compounds (fond) that contain 80% of the savory depth, which oil alone won't incorporate into the creamy sauce.technique60ml liquid, 30 seconds
- ✓Toast the dry Cajun seasoning in butter for exactly 1 minute at medium heat to bloom the spice volatiles (capsaicin, thymol); cooking longer than 1.5 minutes burns the cayenne and creates bitter, acrid flavors that dominate the cream sauce.timing1 minute maximum
- ✓Use evaporated milk (NOT heavy cream) at a 1:1 ratio with the sauce base because its 60% milk solids content creates a protein-rich emulsion stable at 70-75°C that won't break when mixed with acidic tomato or high-heat Cajun spices, unlike cream which separates above 80°C.ingredient60% milk solids, 70-75°C optimal temperature
- ✓Add parmesan (hard cheese, ~32% fat) directly to the warm evaporated milk sauce at 65-70°C rather than to boiling liquid; this melts the proteins gradually via casein hydration instead of causing the fats to seize, maintaining a smooth emulsion for 45+ minutes.technique65-70°C temperature, 32% fat content