High Protein Creamy Cajun Chicken & Rice

Ingredients (raw weights)

• 1200 g chicken breast, boneless skinless, raw
• 5.4 g cajun seasoning, dry
• 9 g olive oil, as sold
• 75 g onion, raw
• 500 g bell pepper, raw
• 16 g garlic, raw
• 30 g butter, light, as sold
• 1.4 g cajun seasoning, dry
• 960 g white rice, cooked
• 30 g butter, light, as sold
• 1.4 g cajun seasoning, dry
• 428 g evaporated milk, fat free, canned
• 150 g cream cheese, light (low fat), as sold
• 1.4 g chili powder, dry
• 2.3 g paprika, dry
• 30 g parmesan cheese, grated, as sold

Steps

1. Coat the thin chicken breast with Cajun seasoning and olive oil.
2. Cook the chicken over medium-high heat for about 4 minutes per side, then set aside.
3. In the same pan cook the onion, peppers and garlic until softened.
4. Toast light butter and a little Cajun seasoning for 1 minute, then mix in the cooked rice.
5. In a separate pan melt butter with Cajun seasoning, then add evaporated milk and the remaining sauce ingredients and stir until smooth and creamy.
6. Divide chicken, rice and sauce into 6 portions and garnish with parsley.