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Healthy Creamy Cajun Chicken and Rice

Tender chicken cubes and fluffy rice in a creamy cajun sauce made with Greek yogurt for a lighter, high-protein one-pan dinner.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts cut into 1-inch cubes
  • 1 cup long-grain white rice uncooked
  • 2 cups chicken broth
  • 1/2 cup plain Greek yogurt or light cream cheese
  • 1 bell pepper any color, diced
  • 1/2 onion finely chopped
  • 2 cloves garlic minced
  • 2 tbsp Cajun seasoning divided
  • 1 tbsp olive oil
  • salt and black pepper to taste
  • fresh parsley or green onions for garnish

Equipment

  • Large deep skillet or pot with lid
  • wooden spoon
  • knife and cutting board

Method
 

  1. Season the cubed chicken with 1 tablespoon of Cajun seasoning, salt, and pepper.
  2. Heat the olive oil in a large deep skillet or pot over medium-high heat. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the pan and set aside.
  3. In the same pan, add the diced onion and bell pepper. Sauté for 3-4 minutes until softened. Add the garlic and cook for another minute until fragrant.
  4. Stir in the uncooked rice and the remaining 1 tablespoon of Cajun seasoning, toasting the rice slightly for about 1 minute.
  5. Pour in the chicken broth, scraping the bottom of the pan to release any browned bits.
  6. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until the rice is tender and the liquid is absorbed.
  7. Once the rice is cooked, stir the cooked chicken back into the pan.
  8. Remove from heat and stir in the Greek yogurt (or light cream cheese) until the mixture is creamy and well combined. Return to low heat for 1-2 minutes to heat through, being careful not to boil.
  9. Garnish with fresh parsley or sliced green onions and serve warm.

Notes

Storage: Store in airtight containers in the refrigerator for up to 4 days. Excellent for meal prep as flavors improve after sitting.
Reheating: Reheat in skillet with splash of broth or microwave at 50% power with tablespoon of water to maintain moisture.
Substitutions: Use boneless, skinless chicken thighs for juicier texture. For low-carb version, use cauliflower rice (reduce broth to 1/4 cup and cook only 5 minutes). Substitute shrimp for chicken.
Cajun Seasoning: Blends vary in heat level. Taste before using and adjust amount. Make your own with paprika, cayenne, garlic powder, onion powder, thyme, and oregano.
Yogurt Tip: Remove pan from heat before adding Greek yogurt to prevent curdling. Don't let mixture boil after adding yogurt. Use full-fat or 2% Greek yogurt for best texture.