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Overhead view of a rectangular white platter filled with fluffy long-grain white rice, diced red onions, and sliced blackened chicken with a creamy sauce. (High Protein Creamy Cajun Chicken)

High Protein Creamy Cajun Chicken with Fluffy Seasoned Rice

A macro-friendly, flavor-packed High Protein Creamy Cajun Chicken served over fluffy yellow rice with a signature blackened crust and velvety sauce. Perfect for meal prep or a restaurant-quality weeknight dinner.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: American, Cajun
Calories: 540
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 4 large chicken breasts sliced into thick strips
  • 3 tbsp Cajun seasoning ensure it includes smoked paprika and cayenne
  • 2 tbsp avocado oil for high-heat searing
  • 1.5 cups long-grain white rice rinsed well
  • 1 small red onion finely diced
  • 1 tsp chicken bouillon for yellow seasoning
  • 1 tbsp butter
  • 1 cup chicken broth low sodium preferred
  • 0.5 cup heavy cream or Greek yogurt for higher protein
  • 1 handful fresh parsley finely chopped for garnish

Equipment

  • 1 12-inch Cast Iron Skillet Essential for a perfect sear.
  • 1 Rectangular Ceramic Serving Platter For traditional presentation.

Instructions
 

Cook the Seasoned Rice
  1. Melt butter in a pot and sauté half of the diced red onion until translucent.
  2. Add rinsed rice, bouillon, and 3 cups of water. Bring to a boil, cover, and simmer for 15-18 minutes until fluffy.
Sear the Chicken
  1. Coat chicken breast strips heavily in Cajun seasoning on all sides.
  2. Heat oil in skillet. Sear chicken for 5-7 minutes per side until a golden-brown and blackened crust forms.
Prepare Sauce and Platter
  1. In the same skillet, whisk broth and cream. Simmer until thick and off-white.
  2. Layer rice on a rectangular platter, top with chicken, drizzle with sauce, and garnish with remaining onion and fresh parsley.

Notes

For extra protein, use 0% fat Greek yogurt instead of heavy cream in the sauce.
Ensure the pan is very hot before adding chicken to get that authentic blackened look.
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