High-Protein Creamy Cajun Chicken and Rice Bake
Cade Page cooked this in a Facebook video. SeeMeCook wrote it up from the video as a full recipe and added ingredient weights and nutrition.
Watch the original videoImported by Braden Hamilton on SeeMeCook
A creamy, spicy chicken and rice casserole made with Cajun-seasoned chicken, peppers, white rice, and a blended cottage cheese and cream cheese sauce. It is finished with melted reduced-fat cheese and green onions.
- Time
- 80 minutes
- Equipment
- Stovetop, oven, and blender
- Good for
- Lunch or dinner
- Cuisine
- American
- Contains
- Dairy
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Main Dish
- 280 g
- 720 g
- 150 g
- 185 g
- 75 g
- 18 g
- 16 g
- 5 g
- 3 g
- 2 g
- 1 g
- 110 g
- 55 g
- 15 g
Homemade Heavy Cream Sauce
- 225 g
- 115 g
Weights are estimates. Together, the ingredients weigh about 2.87 kg before cooking, which is about 480 g per serving.
Steps
Preheat the oven to 375°F (190 °C) (190°C (375 °F)). Lightly coat a 9-by-13-inch baking dish with nonstick cooking spray.
Add the low-fat cottage cheese and reduced-fat cream cheese to a blender. Blend until completely smooth and creamy, scraping down the sides if necessary.
Add the uncooked white rice, chicken broth, blended cream sauce, diced red and yellow bell peppers, diced onion, minced garlic, Cajun seasoning, smoked paprika, garlic powder, onion powder, and black pepper to the prepared baking dish. Stir thoroughly so the rice and seasonings are evenly distributed.
Add the diced chicken breast to the baking dish. Stir until the chicken is evenly distributed throughout the rice mixture and is submerged as much as possible in the liquid.
Bake uncovered for 50 minutes, until the chicken is cooked through and the rice has absorbed most of the liquid.
Carefully remove the dish from the oven and stir everything together. Check the rice; if it is still firm, cover the dish tightly with foil and bake for an additional 5–10 minutes, until the rice is tender.
Once the rice is tender, sprinkle the shredded mozzarella and cheddar evenly over the casserole.
Return the dish to the oven uncovered and bake for 4–5 minutes, until the cheese is fully melted.
Top with green onions. Add extra Cajun seasoning or hot sauce, if desired, and serve hot.
Notes
The source lists approximately 535 calories, 51 g protein, 49 g carbohydrates, and 12 g fat per serving. If the rice remains firm after the initial bake, cover the dish before the additional baking time to retain moisture. Refrigerate leftovers promptly and reheat until steaming hot.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 538
- Protein
- 53 g
- Carbs
- 50 g
- Fat
- 14 g
- Fiber
- 3 g
Where the calories come from
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