Description
Experience the heart of Louisiana with this High Protein Creamy Cajun Chicken Rice! Tender chicken coated in a rich, velvety cream sauce infused with smoky and spicy Cajun flavors, all nestled with perfectly cooked rice. A satisfying, protein-packed meal for the whole family.
Ingredients
Scale
- 800g boneless, skinless chicken breasts, cut into 1-inch pieces
- 2 Tsp olive oil
- 1.5 tbsp Cajun seasoning mix
- 1 Tsp garlic powder
- 1 Tsp onion powder
- 1 Tsp salt
- 1 Tsp black pepper
- 1 Tsp oregano
- 1 Tsp thyme
- 1 Tsp paprika
- 1 Tsp chilli powder
- 1 medium red onion, finely diced
- 1 green bell pepper, finely diced
- 1 red bell pepper, finely diced
- 2 stalks celery, finely diced
- 4–5 cloves garlic, minced
- 25g unsalted butter
- 2 tablespoons all-purpose flour
- 4 cups low-sodium chicken broth
- 1 cup heavy cream
- 2 cups uncooked long-grain white rice, rinsed
- 1 tablespoon Worcestershire sauce
- 1/2 cup fresh parsley, chopped
- 1/4 cup green onions, sliced
- Optional: 1/2 cup shredded Monterey Jack or sharp cheddar cheese
Instructions
- Cut chicken into 1-inch pieces; season with 1.5 tbsp Cajun seasoning mix, 1 Tsp garlic powder, 1 Tsp onion powder, 1 Tsp salt, and 1 Tsp black pepper. Dice all bell peppers, celery, and red onion. Mince garlic. Rinse rice under cold water until clear. Chop parsley and green onions for garnish.
- Heat 2 Tsp olive oil in a large skillet over medium-high heat. Sear seasoned chicken in batches for 3-4 minutes per side until golden brown. Transfer seared chicken to a plate and set aside.
- Reduce heat to medium. Add diced red onion, bell peppers, and celery to the skillet. Sauté for 8-10 minutes, scraping up browned bits, until softened and fragrant. Add minced garlic and cook for 1 minute more until fragrant, being careful not to burn it.
- Push vegetables to one side. Add 25g unsalted butter to the cleared side; melt. Sprinkle in 2 tablespoons all-purpose flour and whisk constantly for 2-3 minutes to form a light golden roux. Gradually whisk in 4 cups low-sodium chicken broth until smooth and slightly thickened.
- Stir in 1 tablespoon Worcestershire sauce, 1 Tsp dried thyme, 1 Tsp paprika, 1 Tsp chilli powder, and 1 Tsp oregano. Bring the sauce to a gentle simmer, then stir in the 2 cups of rinsed long-grain white rice.
- Reduce heat to low, cover the pan with a tight-fitting lid, and simmer for 15-20 minutes without lifting the lid. Remove from heat and let rest, covered, for another 5-10 minutes to finish steaming.
- Lift the lid and fluff the rice gently with a fork. Stir in 1 cup heavy cream until well combined. Return the seared chicken pieces to the pan. Gently simmer on low heat for 5-7 minutes, stirring occasionally, until chicken is heated through and flavors meld. (Optional: Stir in 1/2 cup shredded cheese until melted).
- Remove from heat. Stir in most of the fresh chopped parsley and sliced green onions, reserving some for garnish. Serve generous portions immediately, garnished with the remaining fresh herbs.
Notes
- Adjust spice levels to your preference.
- Use low-fat cream for a lighter version.
- Store leftovers in an airtight container in the fridge.
- Prep Time: 30 minutes
- Cook Time: 1 hour 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
Nutrition
- Serving Size: 1 cup
- Calories: 600
- Sugar: 3g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 10g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 70g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 100mg
Keywords: High Protein Creamy Cajun Chicken Rice