Are you looking for a meal that’s both delicious and packed with protein? This High-Protein Creamy Garlic Chicken & Crispy Potatoes dish might be just what you need. It’s not only mouth-watering but also nutritious, ideal for those looking to stay healthy while indulging in a rich, creamy treat. Whether you’re a fitness enthusiast or just someone who enjoys a good meal, this dish will satisfy both your taste buds and nutritional needs.
Table of Contents
Ingredients
The key to this recipe lies in simple, yet wholesome ingredients that contribute both to the flavor and nutritional value. Let’s look at what you’ll need to prepare this high-protein meal:
Prepare the Potatoes
- 900g diced potatoes
- 1 tsp olive oil (for potatoes)
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp Italian herb seasoning
- 1 tsp smoked paprika
Cook the Chicken
- 300g diced chicken breast
- 1 tsp olive oil (for chicken)
- 1 tsp salt
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp Italian herb seasoning
- 1 tsp smoked paprika
Make the Creamy Sauce
- 4 diced garlic cloves
- 150ml chicken stock
- 450ml fat-free evaporated milk
- 20g mozzarella cheese
- 30g parmesan cheese
- 1 tsp oregano
- 2 tsp chicken stock powder
- 1 tsp paprika
- 90g light cream cheese
Cooking Instructions
Now that you have all the ingredients, let’s dive into the cooking process:
1. Prepare the Potatoes
- Start by dicing 900g of potatoes into bite-sized cubes. Drizzle them with 1 tsp of olive oil and season with 1 tsp each of onion powder, garlic powder, Italian herb seasoning, and smoked paprika. Toss everything to coat the potatoes evenly.
- Spread the potatoes onto a baking tray, ensuring they are evenly distributed. Bake them in an oven or air fryer at 200°C (400°F). For oven baking, cook for about 30-35 minutes, flipping halfway through for a crispy texture. If using an air fryer, cook for 20-25 minutes, again flipping halfway through.
2. Cook the Chicken
- While the potatoes are cooking, take 300g of diced chicken breast and season it with 1 tsp salt. Heat 1 tsp of olive oil with 1 tsp each of onion powder, garlic powder, Italian herb seasoning, and smoked paprika. in a skillet over medium-high heat.
- Add the chicken pieces and cook them for about 8-10 minutes until they turn golden brown and are cooked through. Once done, set the chicken aside.
3. Make the Creamy Sauce
- Add 20g mozzarella cheese, 30g parmesan cheese, and 1 tsp oregano to the sauce mixture, stirring until the cheeses are melted and the sauce becomes creamy.
- In the same skillet, add 4 diced garlic cloves and sauté them for about 1 minute until fragrant. Pour in 150 ml of chicken stock and 450 ml of fat-free evaporated milk. Stir to combine.
- Season the sauce with 2 tsp of chicken stock powder and 1 tsp of paprika. Let the sauce simmer for a few minutes, allowing the flavors to combine and the sauce to thicken to your desired consistency.
4. Combine and Serve
- Once everything is cooked, return the chicken to the skillet with the creamy sauce and mix well to coat the chicken in the sauce.
- Once the potatoes are ready, distribute them equally into four servings, either on the side or mixed with the creamy chicken. Serve immediately.
Health Benefits
This high-protein creamy garlic chicken with crispy potatoes isn’t just a treat for your taste buds but also packs a range of health benefits:
- Supports Muscle Growth and Recovery: The high protein content (67g per serving) makes this dish ideal for anyone focusing on muscle building or recovery after workouts. Protein is essential for repairing muscle tissue and building lean muscle mass.
- Rich in Healthy Fats: Olive oil, mozzarella, and cream cheese add healthy fats to the dish, which are crucial for hormone regulation, brain function, and overall cell health.
- Packed with Nutrients: Garlic and herbs like oregano and paprika not only add flavor but also offer antioxidant and anti-inflammatory benefits, which contribute to overall health and wellbeing.
- Balanced Carbohydrates: Potatoes provide a good source of complex carbohydrates, which are a great source of energy. The high fiber content in potatoes supports digestion and helps maintain stable blood sugar levels.
- Low in Calories but Filling: With just 477 calories per serving, this dish offers a satisfying portion without compromising on flavor, making it a great option for those who want to control their calorie intake without feeling deprived.
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Conclusion
This High-Protein Creamy Garlic Chicken & Crispy Potatoes recipe offers the perfect combination of flavor and nutrition. It’s a meal you can feel good about eating, whether you’re building muscle, recovering from a workout, or simply enjoying a wholesome, hearty dinner. With a few simple ingredients, you can create a dish that’s rich in protein, healthy fats, and essential nutrients while keeping the calorie count in check. Give it a try for your next meal prep or special dinner—your body will thank you!