@czechczech92: This creamy Cajun chicken bowl is a balanced, high-protein dinner that’s perfect after the gym! It features juicy Cajun-seasoned chicken, a creamy Cajun sauce, buttery mashed potatoes, and pan-fried broccoli with a zesty lemon finish. Ingredients (serves 2): For the chicken: * 2 chicken breasts * 2 tsp Cajun seasoning * 1 tsp smoked paprika * 0.5 tsp garlic granules * 0.5 tsp onion granules * Salt & black pepper * 1 tsp olive oil For the creamy Cajun sauce: * 1 tsp olive oil * 2 garlic cloves, finely chopped * 1 small shallot, finely diced * 1 tsp Cajun seasoning * 0.5 tsp smoked paprika * 150ml chicken stock * 100g light cream cheese * 50ml semi-skimmed milk * 1 tsp Dijon mustard * 20g finely grated Parmesan * Squeeze of lemon juice * Black pepper For the mash: * 400g potatoes, peeled and chopped * 50ml semi-skimmed milk, warmed * 10g butter * Salt & black pepper For the pan-fried broccoli: * 250g broccoli * 1 tsp olive oil * 1 garlic clove, finely chopped * 2–3 tbsp water * Pinch of Cajun seasoning * Squeeze of lemon juice * Salt & black pepper Method: 1. Prepare the mash: Boil peeled, chopped potatoes until tender. Drain, then mash with warmed 50ml semi-skimmed milk, 10g butter, and season with salt and black pepper. Keep warm. 2. Season the chicken: Rub chicken breasts with 2 tsp Cajun seasoning, 1 tsp smoked paprika, 0.5 tsp garlic granules, 0.5 tsp onion granules, salt, and black pepper. Heat 1 tsp olive oil in a pan over medium-high heat and cook until browned and cooked through. Remove and let it rest. 3. Make the creamy Cajun sauce: In the same pan, add 1 tsp olive oil, then sauté 2 chopped garlic cloves and the diced shallot until soft. Stir in 1 tsp Cajun seasoning and 0.5 tsp smoked paprika. Pour in 150ml chicken stock and reduce slightly. Whisk in 100g light cream cheese, 50ml semi-skimmed milk, 1 tsp Dijon mustard, and 20g grated Parmesan until smooth. Finish with a squeeze of lemon juice and black pepper. Return the sliced chicken to the sauce to coat. 4. Pan-fry the broccoli: Heat 1 tsp olive oil in a separate pan, add 1 chopped garlic clove and sauté briefly. Add 250g broccoli, 2–3 tbsp water, a pinch of Cajun seasoning, and a squeeze of lemon juice. Cook until tender-crisp. Season with salt and black pepper. 5. Assemble the bowl: Spoon mash into each bowl, top with sliced creamy Cajun chicken, and add pan-fried broccoli on the side. Spoon extra sauce over the chicken. Serve warm. Adjust Cajun seasoning to taste for your preferred spice level. Leftovers can be refrigerated for 1–2 days. #cajunchicken #highproteindinners #highproteindinneridea #healthydinnerideas #healthydinner

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Friday 09 October 2026 01:27:46 GMT