High-Protein Budget-Friendly Cajun Chicken Meal Prep

Ingredients

• 1.5 lb boneless, skinless chicken breast (Cut into bite-size pieces)
• 1.5 cup long-grain white rice (Uncooked)
• 1 15 oz can canned black beans (Drained and rinsed)
• 2 bell peppers (Seeded and sliced; approximately 240 g edible portion)
• 1 yellow onion (Diced)
• 3 cloves garlic (Minced)
• 2 tbsp Cajun seasoning (Adjust to taste; many blends contain salt)
• 2 tbsp olive oil (For cooking)
• 3 cup chicken stock (For cooking the rice; water may be substituted)
• 2 tbsp tomato paste (For the Cajun pan sauce)
• 1 tbsp lemon juice (Added at the end)
• kosher salt (To taste)
• black pepper (To taste)
• 2 tbsp fresh parsley (Chopped, for serving)

Steps

1. 1

   Prepare the rice first. Rinse the uncooked rice under cold water until the water runs mostly clear, then place it in a saucepan with the chicken stock. Bring to a boil over medium-high heat.

2. 2

   Once boiling, reduce the heat to low, cover the saucepan, and simmer until the liquid is absorbed and the rice is tender, about 15 minutes. Remove from the heat and let it stand, covered, for 5 minutes before fluffing with a fork.

3. 3

   While the rice cooks, pat the chicken dry and toss it with half of the Cajun seasoning, plus a little salt and black pepper. Season all pieces evenly.

4. 4

   Heat the olive oil in a large skillet or sauté pan over medium-high heat. Add the seasoned chicken in a single layer and cook for about 4–6 minutes, turning occasionally, until browned and cooked through. The thickest pieces should reach 165°F (74°C). Transfer the chicken to a plate.

5. 5

   Add the diced onion and sliced bell peppers to the same skillet. Cook for 3–4 minutes, stirring occasionally, until the vegetables begin to soften and pick up the browned seasoning from the pan.

6. 6

   Add the minced garlic and cook for about 30 seconds, stirring constantly, until fragrant. Do not let the garlic burn.

7. 7

   Stir in the tomato paste and the remaining Cajun seasoning. Cook for 1 minute so the tomato paste darkens slightly and coats the vegetables.

8. 8

   Add the drained black beans and the cooked chicken back to the skillet. Stir everything together and cook for 2–3 minutes, until the beans are hot and the chicken is warmed through.

9. 9

   Turn off the heat and stir in the lemon juice. Taste and adjust the salt, pepper, and Cajun seasoning as needed.

10. 10

    Divide the rice among four airtight meal-prep containers. Top evenly with the Cajun chicken, vegetables, and beans, then garnish with chopped parsley. Cool briefly before sealing and refrigerating.

Notes

The linked source provides no written recipe, transcript, or visible recipe text, so the ingredient quantities and method are reconstructed from the title and typical Cajun chicken meal-prep preparations. Refrigerate for up to 4 days. Reheat until steaming hot, adding a splash of water if the rice has dried out.

Nutrition per serving

• main
• meal prep
• high protein
• budget-friendly
• Cajun-inspired
• one-pan
• rice bowl
• make-ahead