High Protein Creamy Garlic Herb Cajun Chicken

Serves 1
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Directions

  1. 1Season the boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic powder, onion powder, paprika, and olive oil.
  2. 2Mix the chicken and seasonings until the color changes and the chicken is fully coated.
  3. 3Cut the white potatoes into thick chunks.
  4. 4Drop the potato chunks into a pot of cold water.
  5. 5Boil the potatoes for 12-14 minutes until fork tender.
  6. 6Steam the cooked potatoes for 5 minutes after draining the water.
  7. 7Mash the potatoes until smooth and fluffy.
  8. 8Add light butter, warm milk, salt, and garlic powder to the mashed potatoes.
  9. 9Mix the mashed potatoes until completely smooth and fluffy.
  10. 10Place the seasoned chicken thighs on a sheet pan.
  11. 11Oven bake or air fry the chicken for 22-25 minutes at 200°C / 400°F until golden and juicy.
  12. 12For the creamy sauce, add light butter to a pan on low heat.
  13. 13Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the pan.
  14. 14Toast the spices in butter for 2 minutes.
  15. 15Add milk, light cream cheese, parmesan cheese, and a handful of chopped spinach to the pan.
  16. 16Stir the sauce until it is thick and creamy.
  17. 17Serve the mashed potatoes and cooked chicken, then drizzle with the creamy sauce and enjoy.

Ingredients

  • 200 g Raw Chicken Thighs boneless skinless
  • 0.38 Tsp Salt
  • 0.5 Tsp Italian Herbs
  • 0.38 Tsp Chilli Flakes
  • 0.38 Tsp Parsley
  • 0.38 Tsp Garlic Powder
  • 0.38 Tsp Onion Powder
  • 0.38 Tsp Paprika
  • 0.5 Tsp Olive Oil
  • 200 g Raw White Potatoes peeled and diced into 1 inch chuncks
  • 5 g Room Temperature Light Butter
  • 31.25 ml Warm Skimmed Milk
  • 0.38 Tsp Salt
  • 0.38 Tsp Garlic Powder
  • 2.5 g Light Butter
  • 0.19 Tsp Salt
  • 0.19 Tsp Italian Herbs
  • 0.19 Tsp Chilli Flakes
  • 0.19 Tsp Garlic Powder
  • 0.19 Tsp Onion Powder
  • 0.19 Tsp Parsley
  • 0.19 Tsp Paprika
  • 62.5 ml Skimmed Milk
  • 35 g Light Cream Cheese
  • 10 g Grated Parmigiano Cheese
  • handful Chopped Spinach

Equipment

KnifeCutting boardGlass baking dishPotForkPotato masherSpatulaSheet panTongsPan

Tips

  • Perfect for meal prep
  • You can cook chicken on a pan in some butter for 4-5 mins each side on medium heat
  • Steam potatoes for 5 minutes after boiling and draining before mashing for fluffier results
  • Use room temperature butter and warm milk for the mashed potatoes
  • Store the creamy sauce separately and serve when ready to eat
High Protein Creamy Garlic Herb Cajun Chicken | Clip Recipe