High Protein Creamy Garlic Herb Cajun Chicken
Serves 1
Directions
- 1Season the boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic powder, onion powder, paprika, and olive oil.
- 2Mix the chicken and seasonings until the color changes and the chicken is fully coated.
- 3Cut the white potatoes into thick chunks.
- 4Drop the potato chunks into a pot of cold water.
- 5Boil the potatoes for 12-14 minutes until fork tender.
- 6Steam the cooked potatoes for 5 minutes after draining the water.
- 7Mash the potatoes until smooth and fluffy.
- 8Add light butter, warm milk, salt, and garlic powder to the mashed potatoes.
- 9Mix the mashed potatoes until completely smooth and fluffy.
- 10Place the seasoned chicken thighs on a 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 light butter to a pan on low heat.
- 13Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the pan.
- 14Toast the spices in butter for 2 minutes.
- 15Add milk, light cream cheese, parmesan cheese, and a handful of chopped spinach to the pan.
- 16Stir the sauce until it is thick and creamy.
- 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
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