High Protein Creamy Garlic Herb Cajun Chicken

60 mins
Serves 4
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Directions

  1. 1Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil.
  2. 2Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil.
  3. 3Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil.
  4. 4Mix the chicken until the color changes and the seasoning is evenly distributed.
  5. 5Mix the chicken until the color changes and the seasoning is evenly distributed.
  6. 6Mix the chicken until the color changes and the seasoning is evenly distributed.
  7. 7Slice 800g of white potatoes into thick chunks.
  8. 8Slice 800g of white potatoes into thick chunks.
  9. 9Slice 800g of white potatoes into thick chunks.
  10. 10Place the potato chunks in a pot of cold water.
  11. 11Place the potato chunks in a pot of cold water.
  12. 12Place the potato chunks in a pot of cold water.
  13. 13Boil the potatoes for 12-14 minutes until fork tender.
  14. 14Boil the potatoes for 12-14 minutes until fork tender.
  15. 15Boil the potatoes for 12-14 minutes until fork tender.
  16. 16Steam the potatoes for 5 minutes after boiling.
  17. 17Steam the potatoes for 5 minutes after boiling.
  18. 18Steam the potatoes for 5 minutes after boiling.
  19. 19Mash the potatoes until smooth and fluffy.
  20. 20Mash the potatoes until smooth and fluffy.
  21. 21Mash the potatoes until smooth and fluffy.
  22. 22Add 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.
  23. 23Add 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.
  24. 24Add 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.
  25. 25Mix the mashed potatoes until completely smooth and fluffy.
  26. 26Mix the mashed potatoes until completely smooth and fluffy.
  27. 27Mix the mashed potatoes until completely smooth and fluffy.
  28. 28Place the seasoned chicken thighs on a foil-lined sheet pan.
  29. 29Place the seasoned chicken thighs on a foil-lined sheet pan.
  30. 30Place the seasoned chicken thighs on a foil-lined sheet pan.
  31. 31Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until golden and juicy.
  32. 32Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until golden and juicy.
  33. 33Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until golden and juicy.
  34. 34For the creamy sauce, add 10g of light butter to a pan on low heat.
  35. 35For the creamy sauce, add 10g of light butter to a pan on low heat.
  36. 36For the creamy sauce, add 10g of light butter to a pan on low heat.
  37. 37Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the melted butter.
  38. 38Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the melted butter.
  39. 39Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the melted butter.
  40. 40Toast the spices for 2 minutes.
  41. 41Toast the spices for 2 minutes.
  42. 42Toast the spices for 2 minutes.
  43. 43Add 250ml of milk, 140g of light cream cheese, 40g of grated Parmesan cheese, and a handful of chopped spinach to the pan.
  44. 44Add 250ml of milk, 140g of light cream cheese, 40g of grated Parmesan cheese, and a handful of chopped spinach to the pan.
  45. 45Add 250ml of milk, 140g of light cream cheese, 40g of grated Parmesan cheese, and a handful of chopped spinach to the pan.
  46. 46Stir the sauce until it is thick and creamy.
  47. 47Stir the sauce until it is thick and creamy.
  48. 48Stir the sauce until it is thick and creamy.
  49. 49Serve the cooked chicken and mashed potatoes into meal prep containers.
  50. 50Serve the cooked chicken and mashed potatoes into meal prep containers.
  51. 51Serve the cooked chicken and mashed potatoes into meal prep containers.
  52. 52Drizzle the creamy sauce over the chicken and mashed potatoes.
  53. 53Drizzle the creamy sauce over the chicken and mashed potatoes.
  54. 54Drizzle the creamy sauce over the chicken and mashed potatoes.

Ingredients

  • 800 g Raw Chicken Thighs boneless skinless
  • 800 g Raw Chicken Thighs boneless skinless
  • 800 g Raw Chicken Thighs boneless skinless
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 2 Tsp Italian Herbs
  • 2 Tsp Italian Herbs
  • 2 Tsp Italian Herbs
  • 1.5 Tsp Chilli Flakes
  • 1.5 Tsp Chilli Flakes
  • 1.5 Tsp Chilli Flakes
  • 1.5 Tsp Parsley
  • 1.5 Tsp Parsley
  • 1.5 Tsp Parsley
  • 1.5 Tsp Garlic Powder
  • 1.5 Tsp Garlic Powder
  • 1.5 Tsp Garlic Powder
  • 1.5 Tsp Onion Powder
  • 1.5 Tsp Onion Powder
  • 1.5 Tsp Onion Powder
  • 1.5 Tsp Paprika
  • 1.5 Tsp Paprika
  • 1.5 Tsp Paprika
  • 2 Tsp Olive Oil
  • 2 Tsp Olive Oil
  • 2 Tsp Olive Oil
  • 800 g Raw White Potatoes peeled and diced into 1 inch chuncks
  • 800 g Raw White Potatoes peeled and diced into 1 inch chuncks
  • 800 g Raw White Potatoes peeled and diced into 1 inch chuncks
  • 20 g Room Temperature Light Butter
  • 20 g Room Temperature Light Butter
  • 20 g Room Temperature Light Butter
  • 125 ml Warm Skimmed Milk
  • 125 ml Warm Skimmed Milk
  • 125 ml Warm Skimmed Milk
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 1.5 Tsp Salt
  • 1.5 Tsp Garlic Powder
  • 1.5 Tsp Garlic Powder
  • 1.5 Tsp Garlic Powder
  • 10 g Light Butter
  • 10 g Light Butter
  • 10 g Light Butter
  • 0.75 Tsp Salt
  • 0.75 Tsp Salt
  • 0.75 Tsp Salt
  • 0.75 Tsp Italian Herbs
  • 0.75 Tsp Italian Herbs
  • 0.75 Tsp Italian Herbs
  • 0.75 Tsp Chilli Flakes
  • 0.75 Tsp Chilli Flakes
  • 0.75 Tsp Chilli Flakes
  • 0.75 Tsp Garlic
  • 0.75 Tsp Garlic
  • 0.75 Tsp Garlic
  • 0.75 Tsp Onion Powder
  • 0.75 Tsp Onion Powder
  • 0.75 Tsp Onion Powder
  • 0.75 Tsp Parsley
  • 0.75 Tsp Parsley
  • 0.75 Tsp Parsley
  • 0.75 Tsp Paprika
  • 0.75 Tsp Paprika
  • 0.75 Tsp Paprika
  • 250 ml Skimmed Milk
  • 250 ml Skimmed Milk
  • 250 ml Skimmed Milk
  • 140 g Light Cream Cheese
  • 140 g Light Cream Cheese
  • 140 g Light Cream Cheese
  • 40 g Grated Parmigiano Cheese
  • 40 g Grated Parmigiano Cheese
  • 40 g Grated Parmigiano Cheese
  • handful Chopped Spinach
  • handful Chopped Spinach
  • 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.