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Healthy Cajun Chicken & Rice

A protein-packed meal prep favorite featuring juicy Cajun-spiced chicken over flavorful yellow rice, topped with a zesty creamy sauce.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 Bowls
Course: Dinner, Lunch, Main Course
Cuisine: American, Cajun
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Cajun Spice Blend
  • 1 tbsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 0.5 tsp cayenne pepper adjust for heat
  • 1 tsp salt
  • 1 tsp black pepper
Chicken
  • 1.5 lbs chicken breast boneless, skinless
  • 2 tbsp olive oil divided
Yellow Rice
  • 1 cup long grain white rice uncooked
  • 2 cups chicken broth low sodium
  • 0.5 tsp turmeric powder
  • 1 tbsp butter
  • 2 cloves garlic minced
Creamy Sauce
  • 0.5 cup Greek yogurt or light mayo
  • 1 tsp lemon juice
  • 1 tsp Cajun spice mix reserved from above
  • 1-2 tbsp water to thin

Equipment

  • Large Skillet
  • Medium Pot with Lid
  • Small mixing bowl
  • Meal Prep Containers

Method
 

  1. In a small bowl, mix paprika, garlic powder, onion powder, oregano, cayenne, salt, and pepper.
  2. Rub chicken breasts with 1 tbsp olive oil and coat heavily with 2/3 of the spice mix.
  3. Heat skillet over medium-high heat with remaining oil. Sear chicken 5-7 mins per side until internal temp hits 165°F. Rest for 5 mins.
  4. While chicken cooks, melt butter in a pot. Sauté minced garlic for 30 seconds. Add rice and turmeric, stirring to toast grains for 1 min.
  5. Add chicken broth, bring to boil, then cover and simmer on low for 15-18 mins. Let sit covered off heat for 5 mins, then fluff.
  6. Whisk Greek yogurt, lemon juice, remaining spice mix, and water until smooth and drizzle-ready.
  7. Slice chicken. Serve over rice and drizzle generously with creamy sauce. Garnish with parsley.

Notes

Store sauce separately if meal prepping for best texture.