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–+ servings
creamy cajun chicken rice low calorie 296338744

Low Calorie Creamy Cajun Chicken Rice

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Craving creamy Cajun chicken rice? This comforting, healthy recipe transforms weeknights. Bold flavor, satisfying & perfect for weight loss goals!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 1
Course: Dinner
Cuisine: Cajun-inspired
Calories: 420
Ingredients Method Nutrition Notes

Ingredients
  

  • 2 boneless, skinless chicken breasts large, about 1 pound, diced
  • 1 tablespoon olive oil
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 cup long-grain white rice uncooked
  • 2 cups low-sodium chicken broth
  • 1 cup milk
  • 1/2 cup plain Greek yogurt
  • 1/2 cup freshly grated Parmesan cheese
  • 1 onion small, finely diced
  • 1 red bell pepper diced
  • 3 cloves garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley for garnish

Method
 

  1. Toss diced chicken with Cajun seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper. Let it rest for a few minutes while prepping vegetables.
  2. Heat olive oil in a large skillet over medium heat. Add the seasoned chicken and cook until golden brown and fully cooked, about 5-7 minutes. Remove chicken from the pan and set aside.
  3. In the same skillet, add diced onion and red bell pepper. Sauté until softened, about 3-4 minutes. Stir in minced garlic and cook for 30 seconds until fragrant.
  4. Pour in uncooked rice and stir into the vegetables, toasting lightly for about one minute.
  5. Add chicken broth and milk. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 15-18 minutes, or until rice is tender and liquid is absorbed.
  6. Once rice is cooked, stir in Greek yogurt and Parmesan cheese. Return cooked chicken to the skillet and mix everything together.
  7. Sprinkle with freshly chopped parsley and serve warm.

Nutrition

Calories: 420kcal

Notes

Spice Level: I often find myself adjusting the Cajun seasoning to my mood; if I'm feeling a little bold, I'll add an extra half teaspoon for that beautiful kick.