Description
A nutritionally balanced meal with lean chicken, bold spices, and a creamy Greek yogurt sauce served over aromatic garlic rice. High in protein and perfect for meal prep.
Ingredients
1.5 lbs Chicken Breast (boneless, skinless, uniform strips)
2 Tbsp Cajun Seasoning (low-sodium)
3/4 cup Greek Yogurt (non-fat or 2%)
6 cloves Garlic (minced)
1/2 cup Chicken Broth (low-sodium, non-alcoholic)
1.5 cups Jasmine Rice (rinsed)
1 Tbsp Olive Oil (extra virgin)
1/4 cup Fresh Parsley (chopped)
Instructions
Season chicken strips with Cajun seasoning
Heat olive oil in a skillet until shimmering
Sear chicken 5 minutes per side, golden-brown; set aside
Add minced garlic to the skillet, sauté 1-2 minutes
Stir in chicken broth and Greek yogurt, reduce heat to medium-low
Cook sauce 3-5 minutes until slightly thickened
Add cooked rice and parsley to the sauce, stir to combine
Return chicken to the pan, simmer 2-3 minutes to coat
Serve immediately
Notes
For extra depth, toast jasmine rice in olive oil before cooking
Adjust dairy content by using full-fat Greek yogurt if preferred
Meal prep leftovers in airtight containers for up to 3 days
- Prep Time: 15
- Cook Time: 25
- Category: Healthy Lunch Ideas for Work & School
- Method: Stovetop
- Cuisine: Fusion
Nutrition
- Serving Size: 1 full serving
- Calories: 420
- Sugar: 4g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Carbohydrates: 42g
- Fiber: 2g
- Protein: 50g
- Cholesterol: 120mg