Imported from TikTok

High-Protein Creamy Cajun Chicken and Rice

Name: High-Protein Creamy Cajun Chicken and Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 2 tsp Smoked paprika (For the homemade Cajun seasoning); 2 tsp Garlic powder (For the homemade Cajun seasoning); 1 tsp Onion powder (For the homemade Cajun seasoning); 1 tsp Ground black pepper (For the homemade Cajun seasoning); 1 tsp Cayenne pepper (For the homemade Cajun seasoning; adjust for heat preference); 1 tsp Dried oregano (For the homemade Cajun seasoning); 2 tsp Salt (For the homemade Cajun seasoning); 800 g Boneless, skinless chicken breast (Flattened); 20 g Cajun seasoning mix (For the chicken); Cooking spray (For coating the chicken); 700 g Cooked white rice (Cold; approximately 230 g dry rice, cooked ahead and refrigerated); 20 g Light butter (Lurpak brand; for the rice); 0.5 Red onion (Diced); 2 cloves Garlic (Diced); 2 tsp Cajun seasoning mix (For the rice); 200 ml Low-fat or fat-free milk (Use either low-fat or fat-free milk); 150 g Light cream cheese; 20 g Parmesan; 1 tsp Cajun seasoning mix (For the sauce; the description calls for the rest of the seasoning mix); 10 g Light butter (For the sauce)

Recipe by @panaceapalm @panaceapalm · TikTok

Imported by Fatme Mahamat on SeeMeCook

Flattened Cajun-seasoned chicken served with Cajun fried rice and a creamy milk, cream cheese, and Parmesan sauce. The recipe makes four meal-prep portions and is described as providing 55 g protein per serving.

4 servings30 minAmerican

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Ingredients

2 tsp Smoked paprika (For the homemade Cajun seasoning)
2 tsp Garlic powder (For the homemade Cajun seasoning)
1 tsp Onion powder (For the homemade Cajun seasoning)
1 tsp Ground black pepper (For the homemade Cajun seasoning)
1 tsp Cayenne pepper (For the homemade Cajun seasoning; adjust for heat preference)
1 tsp Dried oregano (For the homemade Cajun seasoning)
2 tsp Salt (For the homemade Cajun seasoning)
800 g Boneless, skinless chicken breast (Flattened)
20 g Cajun seasoning mix (For the chicken)
Cooking spray (For coating the chicken)
700 g Cooked white rice (Cold; approximately 230 g dry rice, cooked ahead and refrigerated)
20 g Light butter (Lurpak brand; for the rice)
0.5 Red onion (Diced)
2 cloves Garlic (Diced)
2 tsp Cajun seasoning mix (For the rice)
200 ml Low-fat or fat-free milk (Use either low-fat or fat-free milk)
150 g Light cream cheese
20 g Parmesan
1 tsp Cajun seasoning mix (For the sauce; the description calls for the rest of the seasoning mix)
10 g Light butter (For the sauce)

Steps

1
Make the homemade Cajun seasoning by combining the smoked paprika, garlic powder, onion powder, ground black pepper, cayenne pepper, dried oregano, and salt. Set aside the measured portions for the chicken, rice, and sauce.
2
Cook white rice ahead of time and refrigerate it until cold; the description notes that 700 g cooked rice is roughly 230 g dry rice.
3
Melt 20 g light butter in a pan over medium heat.
4
Add the diced red onion and garlic. Stir until fragrant.
5
Add 2 teaspoons Cajun seasoning and toast it for 1 minute.
6
Add the cold cooked rice and mix well to coat it in the Cajun butter. Set the rice aside.
7
Flatten the chicken breasts. Add cooking spray and 20 g Cajun seasoning, then mix to coat the chicken.
8
Cook the chicken over medium-high heat for 3–4 minutes per side, until golden brown.
9
In the same pan, melt 10 g light butter.
10
Add 1 teaspoon Cajun seasoning and the milk.
11
Add the light cream cheese and let it melt into the sauce.
12
Add the Parmesan and stir over low heat until the sauce thickens.
13
Divide the rice and chicken among four meal-prep portions and top with the creamy Cajun sauce. The sauce may be stored separately if preferred.
14
For reheating, put a portion in a microwave-safe bowl, cover it with a damp paper towel, and microwave for 3–4 minutes until heated through. Mix well before eating.

Notes

The description says to store the portions in the refrigerator for up to 5 days and notes that the sauce can be stored separately. It reports 547 calories and 55 g protein per meal. The transcript says the meal can be made in less than 30 minutes; it does not specify a refrigerator storage temperature.