High Protein Creamy Garlic Herb Cajun Chicken
Directions
- 1Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil.
- 2Mix the chicken until the color changes and the seasoning is evenly distributed.
- 3Slice 800g of white potatoes into thick chunks.
- 4Place the potato chunks in a pot of cold water.
- 5Boil the potatoes for 12-14 minutes until fork tender.
- 6Steam the potatoes for 5 minutes after boiling.
- 7Mash the potatoes until smooth and fluffy.
- 8Add 20g of light butter (room temperature), 125ml of warm milk, 1.5 tsp of salt, and 1.5 tsp of garlic powder to the mashed potatoes.
- 9Mix the mashed potatoes until completely smooth and fluffy.
- 10Place the seasoned chicken thighs on a foil-lined sheet pan.
- 11Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until golden and juicy.
- 12For the creamy sauce, add 10g of light butter to a pan on low heat.
- 13Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the melted butter.
- 14Toast the spices for 2 minutes.
- 15Add 250ml of milk, 140g of light cream cheese, 40g of grated Parmesan cheese, and a handful of chopped spinach to the pan.
- 16Stir the sauce until it is thick and creamy.
- 17Serve the cooked chicken and mashed potatoes into meal prep containers.
- 18Drizzle the creamy sauce over the chicken and mashed potatoes.
Ingredients
- 800 g Raw Chicken Thighs boneless skinless
- 1.5 Tsp Salt
- 2 Tsp Italian Herbs
- 1.5 Tsp Chilli Flakes
- 1.5 Tsp Parsley
- 1.5 Tsp Garlic Powder
- 1.5 Tsp Onion Powder
- 1.5 Tsp Paprika
- 2 Tsp Olive Oil
- 800 g Raw White Potatoes peeled and diced into 1 inch chuncks
- 20 g Room Temperature Light Butter
- 125 ml Warm Skimmed Milk
- 1.5 Tsp Salt
- 1.5 Tsp Garlic Powder
- 10 g Light Butter
- 0.75 Tsp Salt
- 0.75 Tsp Italian Herbs
- 0.75 Tsp Chilli Flakes
- 0.75 Tsp Garlic
- 0.75 Tsp Onion Powder
- 0.75 Tsp Parsley
- 0.75 Tsp Paprika
- 250 ml Skimmed Milk
- 140 g Light Cream Cheese
- 40 g Grated Parmigiano Cheese
- handful Chopped Spinach
Equipment
Sheet panPotPotato masherSpatulaPan
Tips
- Use room temperature butter and warm milk for the mash.
- Slice your chicken into cubes before serving.
- Store the creamy sauce separately and add when ready to eat.
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