Description
This High Protein Creamy Cajun Chicken delivers massive comfort-food flavor while staying well under 500 calories! By using lean chicken breast and light cream cheese, you get a rich, spicy, glossy sauce that reheats perfectly for your weekly meal prep.
Ingredients
Scale
- 1 lb boneless skinless chicken breast (cut into 1-inch cubes)
- 1 tbsp olive oil
- 1 tbsp Cajun seasoning (low-sodium preferred)
- 1 medium red bell pepper (sliced into thin strips)
- 1 medium green bell pepper (sliced into thin strips)
- 1/2 medium yellow onion (sliced)
- 1/2 cup low-sodium chicken broth
- 4 oz light cream cheese (or 1/2 cup blended cottage cheese)
- 2 tbsp grated Parmesan cheese
- 2 cups 50/50 rice blend (1 cup cooked jasmine rice mixed with 1 cup cooked cauliflower rice)
- Fresh parsley (chopped, for garnish)
Instructions
- Season the chicken: Place the cubed chicken breast in a bowl. Sprinkle the Cajun seasoning evenly over the meat and toss well until every piece is completely coated in the spices.
- Sear the chicken: Heat the olive oil in a large skillet over medium-high heat. Add the seasoned chicken cubes in a single layer. Sear for 5 to 6 minutes, turning occasionally, until the chicken is deeply browned and cooked through. Remove the chicken from the skillet and set it aside on a plate.
- Soften the vegetables: Reduce the heat to medium. Add the sliced red bell peppers, green bell peppers, and yellow onions to the same skillet. Sauté for 4 to 5 minutes until the vegetables are tender and slightly charred.
- Build the creamy sauce: Pour the low-sodium chicken broth into the skillet, scraping up any delicious browned bits from the bottom of the pan. Add the light cream cheese (or blended cottage cheese) and stir constantly until the cheese melts into a smooth, creamy sauce.
- Simmer and thicken: Stir in the grated Parmesan cheese. Return the cooked chicken to the skillet. Let everything simmer together gently over low heat for 2 to 3 minutes until the sauce becomes thick, glossy, and beautifully coats the chicken.
- Serve the dish: Divide your 50/50 rice blend evenly among four plates or glass meal-prep containers. Spoon the creamy Cajun chicken and peppers generously over the rice. Garnish with fresh parsley before serving.
Notes
- Reheat with care: To maintain the smooth texture of the cream sauce for meal prep leftovers, microwave your glass container on 50% power and stir in a tiny splash of chicken broth halfway through heating.
- Control the spice level: If your store-bought Cajun seasoning is extremely spicy, start with half a tablespoon. You can always sprinkle a pinch of extra cayenne pepper into the sauce at the very end if you want more heat.
- Prevent sauce separation: Never let the cream cheese sauce come to a rapid, rolling boil. Boiling dairy rapidly causes it to separate and become grainy. Keep the heat on low during the final simmering step.
- Prep Time: 10 Minutes
- Cook Time: 15 Minutes
- Category: Dinner / Meal Prep
- Method: Stovetop Skillet
- Cuisine: American / Cajun-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 365 kcal
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Carbohydrates: 22 g
- Fiber: 3 g
- Protein: 34 g
- Cholesterol: 95 mg