Are you looking for a meal that’s both high in protein and bursting with flavor? Look no further than this High Protein Creamy Garlic Herb Cajun Chicken! This recipe is not only easy to make but also incredibly healthy, packing a punch with flavors and nutrients that will keep you satisfied throughout the day. Perfect for meal prep, this dish combines succulent Cajun-spiced chicken with creamy mashed potatoes, making it a well-rounded, delicious choice for anyone seeking to enhance their diet.
Ingredients
- 800g Boneless Chicken Thighs: This should be around 4-5 medium-sized chicken thighs.
- Salt: About 1 teaspoon (adjust according to your taste).
- Italian Herbs: 1 teaspoon (you can use a mix of basil, oregano, and thyme).
- Chilli Flakes: ½ teaspoon (add more if you prefer extra heat).
- Paprika: 1 teaspoon (for a slight smoky flavor).
- Parsley: About 2 tablespoons (chopped, fresh or dried).
- Garlic Powder: 1 teaspoon.
- Onion Powder: 1 teaspoon.
- Olive Oil: 1 tablespoon (for cooking the chicken).
- 20g Light Butter: This is about 1 tablespoon of butter.
- 800g White Potatoes: This should be about 4 medium-sized potatoes (for mashed potatoes).
- 140g Light Cream Cheese: This is about ½ cup of light cream cheese.
- 40g Parmesan Cheese: About ¼ cup of freshly grated parmesan.
- Chopped Spinach: 1 cup of fresh spinach, chopped (or ½ cup if using frozen spinach).
These quantities should work well for making 3-4 servings of the dish. You can adjust according to the number of servings you need. Enjoy cooking!
These ingredients come together to create a protein-packed meal that is both flavorful and nutritious. Let’s break down the main components:
- Boneless Chicken Thighs: This cut of chicken is rich in protein and essential vitamins, making it a great source of lean meat. Chicken thighs provide more flavor than breast meat, making it a perfect base for a creamy, flavorful dish.
- Spices and Herbs: A blend of Italian herbs, garlic powder, onion powder, and a touch of chilli flakes adds the perfect kick and aroma to the chicken. These spices not only enhance the taste but also offer numerous health benefits such as anti-inflammatory properties (garlic) and improved digestion (onion powder).
- Parsley: Parsley adds a burst of freshness to the dish, and it’s an excellent source of vitamins A, C, and K, helping boost your immune system and improve bone health.
Preparation and Cooking
Step 1: Preparing the Chicken
- Start by marinating the chicken thighs. Season them with a combination of Italian herbs, chili flakes, garlic powder, onion powder, salt, and paprika. Then, drizzle the chicken with a little olive oil and let it sit for a while to absorb the flavors.
Step 2: Preparing the Potatoes
- Meanwhile, peel and cut the potatoes into chunks, and boil them for 12-14 minutes until they become fork-tender. Once done, drain the water and place the potatoes in a bowl. Add 20g of light butter, 125ml of warm milk, and salt and garlic powder to taste. Mash the potatoes until smooth and fluffy. This step ensures you get perfectly creamy mashed potatoes to accompany the flavorful chicken.
Step 3: Cooking the Chicken
- Next, heat the oven to 200°C (400°F) and place the seasoned chicken on a sheet pan. Bake or air-fry for 22-25 minutes until the chicken is golden and juicy. The result is a tender, well-cooked chicken with a crispy exterior that packs loads of flavor.
Step 4: Making the Creamy Garlic Herb Sauce
- For the sauce, melt 10g of light butter over low heat in a pan. Once the butter is melted, add your seasoning mix, consisting of Italian herbs, chili flakes, garlic powder, onion powder, and paprika. Stir the spices for 2 minutes to enhance their flavor. Then, pour in 250ml of milk, followed by 140g of light cream cheese and 40g of Parmesan cheese. Stir the mixture until it becomes thick and creamy, and finish by adding chopped spinach for extra nutrition and flavor.
Step 5: Serving the Dish
- To serve, place the mashed potatoes in individual meal prep containers. Top them with the baked Cajun chicken, and drizzle the creamy garlic herb sauce over everything. This dish not only looks appetizing but is also loaded with essential nutrients that provide long-lasting energy.
Health Benefits
- Muscle Building: Thanks to its high protein content, this dish helps support muscle growth and recovery. Protein is essential for repairing tissues after workouts, making this recipe a great post-exercise meal.
- Rich in Micronutrients: The herbs and spices used in the recipe, including garlic, onion powder, and parsley, offer powerful antioxidants and vitamins, contributing to overall health.
- Supports Weight Loss: The balanced calorie count and high protein content will help keep you feeling satisfied, reducing the temptation to overeat. The healthy fats in the chicken thighs also help regulate hunger hormones, keeping cravings at bay.
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Final Thoughts
This High Protein Creamy Garlic Herb Cajun Chicken is the ultimate meal prep solution for those looking to eat healthily without compromising on taste. The combination of spices, creamy sauce, and lean chicken offers a nutritious and fulfilling option that can be prepared ahead of time for busy weekdays. Whether you’re fueling up after a workout or need a satisfying dinner, this dish is a winner.
Each serving comes in at 543 calories, making it a well-balanced meal that won’t break the calorie bank. With 53g of protein, 45g of carbs, and 14g of fat, it’s the perfect option for anyone looking to maintain or build muscle while keeping their meals delicious and nutritious.
Enjoy the creamy, flavorful goodness that this dish offers, and don’t be surprised if it becomes a regular in your meal prep rotation!