What is the white sauce on chicken over rice?

It’s a creamy garlic-parmesan sauce made with sautéed onions, garlic, butter, flour, chicken stock, and heavy cream. Parmesan gives it a rich, cheesy finish that complements the chicken beautifully.

How to make a nice creamy sauce for chicken?

Start with sautéed aromatics, build a roux with flour and butter, then add stock and cream. Simmer until smooth and finish with cheese, herbs, and spices to balance richness and flavor.

How long should you soak chicken in milk before frying?

If you're going traditional Southern, soak it for 30 minutes to 4 hours. However, in this recipe, mayo is used instead for tenderizing and helping the coating stick—no milk soak required.

Should I cook chicken or rice first?

Cook the rice first—it can stay warm while you sear and smother the chicken. This way, your creamy chicken is hot, saucy, and ready to go directly over freshly fluffed rice.

Creamy Smothered Chicken Over Rice – 1 Easy High-Protein Recipe

Name: Creamy Smothered Chicken Over Rice – Easy, High-Protein Dinner
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2 servings
Cuisine: American
Ingredients: 2 chicken breasts; 1–2 tbsp mayo; 1/4 cup flour; 1 tsp paprika; 1 tsp onion powder; 1 tsp garlic powder; 1/2 tsp oregano; 1 tsp salt; 1 tsp pepper; 6 garlic cloves; 1/2 onion; 2 tbsp butter; 2 tbsp flour; 1 cup chicken stock; 1 cup heavy cream; Parmesan to taste; Salt to taste; Pepper to taste; Parsley and red pepper flakes to serve

Description

Juicy seared chicken breasts smothered in garlic parmesan cream sauce served over fluffy rice—perfect for protein-packed comfort.

Ingredients

2 chicken breasts
1–2 tbsp mayo
1/4 cup flour
1 tsp paprika
1 tsp onion powder
1 tsp garlic powder
1/2 tsp oregano
1 tsp salt
1 tsp pepper
6 garlic cloves
1/2 onion
2 tbsp butter
2 tbsp flour
1 cup chicken stock
1 cup heavy cream
Parmesan to taste
Salt to taste
Pepper to taste
Parsley and red pepper flakes to serve

Instructions

1. Rub chicken with mayo, then dredge in seasoned flour mix.

2. Sear chicken in a hot skillet until golden on both sides; set aside.

3. In same pan, sauté onion in butter until soft; add garlic.

4. Add flour to make a roux; stir 1–2 mins.

5. Slowly pour in chicken stock while whisking.

6. Add heavy cream and simmer until thick.

7. Stir in parmesan, season with salt and pepper.

8. Return chicken to pan; spoon sauce over and simmer 5 mins.

9. Serve hot over cooked rice; garnish with parsley and flakes.

Notes

Best served fresh, but sauce can be made ahead.

Use cauliflower rice for a low-carb version.

Nutrition

Serving Size: 1 plate
Calories: 580
Sugar: 3g
Sodium: 780mg
Fat: 35g
Saturated Fat: 16g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 26g
Fiber: 1g
Protein: 42g
Cholesterol: 140mg