Ingredients

Method

1. 1

   In a small bowl, combine all the seasoning ingredients: smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper, dried oregano, and salt. Mix well.

2. 2

   Melt 20g of light butter in a large pan or skillet over medium heat.

3. 3

   Add the diced red onion and minced garlic. Sauté until fragrant.

4. 4

   Add 2 teaspoons of the Cajun seasoning mix and toast for about a minute, stirring constantly.

5. 5

   Add the 700g of cooked, cold white rice to the pan. Mix well to coat the rice evenly in the seasoned butter.

6. 6

   Once combined, remove the rice from the pan and set it aside.

7. 7

   Place the chicken breasts on a cutting board and flatten them with a meat mallet to ensure even cooking.

8. 8

   Transfer the chicken to a bowl. Lightly coat with cooking spray and season with 20g of the Cajun seasoning mix. Toss to coat the chicken completely.

9. 9

   Spray a clean pan with cooking spray and heat over medium-high heat.

10. 10

    Cook the chicken for 3-4 minutes on each side, until golden brown and cooked through.

11. 11

    Remove the chicken from the pan, let it rest for a moment, then slice it.

12. 12

    In the same pan used for the chicken, melt 10g of light butter over low to medium heat.

13. 13

    Add the remaining 1 teaspoon of Cajun seasoning.

14. 14

    Pour in the low-fat milk, followed by the light cream cheese. Stir until the cream cheese melts and the sauce is smooth.

15. 15

    Sprinkle in the Parmesan cheese and continue to stir on low heat until the sauce thickens.

16. 16

    Divide the Cajun fried rice evenly among four meal prep containers.

17. 17

    Top the rice with the sliced Cajun chicken.

18. 18

    Pour the creamy Cajun sauce over the chicken and rice.

19. 19

    Garnish with fresh herbs like chives or parsley if desired.

20. 20

    Seal the containers and store in the refrigerator for up to 5 days.