Creamy Cajun Chicken and Rice (High Protein Meal Prep)

Jamison Bryant

Ingredients

  • 1¾ lbs (800g) chicken breast, cut into halves
  • 3 tbsp cajun seasoning, divided
  • 2 tsp olive oil
  • 2 tbsp grass-fed butter, divided
  • 1 medium red onion, chopped
  • 4–5 cloves garlic, chopped
  • 2 cups cooked rice
  • ¼ cup fresh parsley, chopped
  • 1 cup (250ml) milk
  • 5 oz (150g) light cream cheese
  • ½ cup (40g) grated parmesan

Instructions

  1. Coat chicken with 1½ tbsp cajun seasoning and olive oil. Sear in 1 tbsp butter over medium-high heat until crispy. Set aside.
  2. In the same pan, sauté onion and garlic for 5 minutes. Add ½ tbsp cajun seasoning and mix well.
  3. Add cooked rice and parsley. Stir to combine.
  4. In a separate pan over low heat, melt remaining 1 tbsp butter with remaining 1 tbsp cajun seasoning. Add milk, cream cheese, and parmesan. Stir until thick and creamy.
  5. Divide rice and chicken into 4 servings. Top with creamy sauce.