High Protein Creamy Garlic Chicken & Mashed Potatoes

Serves 4
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Directions

  1. 1Boil 1.4kg of diced potatoes until fork-tender.
  2. 2Boil 1.4kg of diced potatoes until fork-tender.
  3. 3Boil 1.4kg of diced potatoes until fork-tender.
  4. 4Mash the potatoes.
  5. 5Mash the potatoes.
  6. 6Mash the potatoes.
  7. 7Add 300g of blended low-fat cottage cheese to the mashed potatoes.
  8. 8Add 300g of blended low-fat cottage cheese to the mashed potatoes.
  9. 9Add 300g of blended low-fat cottage cheese to the mashed potatoes.
  10. 10Add 15g of freshly grated parmesan cheese to the mashed potatoes.
  11. 11Add 15g of freshly grated parmesan cheese to the mashed potatoes.
  12. 12Add 15g of freshly grated parmesan cheese to the mashed potatoes.
  13. 13Add 1 tsp of salt to the mashed potatoes.
  14. 14Add 1 tsp of salt to the mashed potatoes.
  15. 15Add 1 tsp of salt to the mashed potatoes.
  16. 16Add 1 tsp of garlic powder to the mashed potatoes.
  17. 17Add 1 tsp of garlic powder to the mashed potatoes.
  18. 18Add 1 tsp of garlic powder to the mashed potatoes.
  19. 19Mix the mashed potatoes until creamy and smooth.
  20. 20Mix the mashed potatoes until creamy and smooth.
  21. 21Mix the mashed potatoes until creamy and smooth.
  22. 22Thinly slice 800g of chicken breast.
  23. 23Thinly slice 800g of chicken breast.
  24. 24Thinly slice 800g of chicken breast.
  25. 25Add 1 tsp of salt to the chicken.
  26. 26Add 1 tsp of salt to the chicken.
  27. 27Add 1 tsp of salt to the chicken.
  28. 28Add 1 tsp of smoked paprika to the chicken.
  29. 29Add 1 tsp of smoked paprika to the chicken.
  30. 30Add 1 tsp of smoked paprika to the chicken.
  31. 31Add 1 tsp of onion powder to the chicken.
  32. 32Add 1 tsp of onion powder to the chicken.
  33. 33Add 1 tsp of onion powder to the chicken.
  34. 34Add 1 tsp of Italian herb seasoning to the chicken.
  35. 35Add 1 tsp of Italian herb seasoning to the chicken.
  36. 36Add 1 tsp of Italian herb seasoning to the chicken.
  37. 37Add 1 tsp of olive oil to the chicken.
  38. 38Add 1 tsp of olive oil to the chicken.
  39. 39Add 1 tsp of olive oil to the chicken.
  40. 40Mix the chicken and seasonings well.
  41. 41Mix the chicken and seasonings well.
  42. 42Mix the chicken and seasonings well.
  43. 43Cook the chicken on medium-high heat for 4 minutes on each side.
  44. 44Cook the chicken on medium-high heat for 4 minutes on each side.
  45. 45Cook the chicken on medium-high heat for 4 minutes on each side.
  46. 46Remove the cooked chicken from the pan.
  47. 47Remove the cooked chicken from the pan.
  48. 48Remove the cooked chicken from the pan.
  49. 49Add 4 minced garlic cloves to the pan.
  50. 50Add 4 minced garlic cloves to the pan.
  51. 51Add 4 minced garlic cloves to the pan.
  52. 52Add 340ml of fat-free evaporated milk to the pan.
  53. 53Add 340ml of fat-free evaporated milk to the pan.
  54. 54Add 340ml of fat-free evaporated milk to the pan.
  55. 55Add 1 tsp of chicken stock powder to the sauce.
  56. 56Add 1 tsp of chicken stock powder to the sauce.
  57. 57Add 1 tsp of chicken stock powder to the sauce.
  58. 58Add 1 tsp of smoked paprika to the sauce.
  59. 59Add 1 tsp of smoked paprika to the sauce.
  60. 60Add 1 tsp of smoked paprika to the sauce.
  61. 61Mix the sauce well to combine.
  62. 62Mix the sauce well to combine.
  63. 63Mix the sauce well to combine.
  64. 64Add 80g of light cream cheese to the sauce.
  65. 65Add 80g of light cream cheese to the sauce.
  66. 66Add 80g of light cream cheese to the sauce.
  67. 67Keep mixing the sauce until it is smooth and creamy.
  68. 68Keep mixing the sauce until it is smooth and creamy.
  69. 69Keep mixing the sauce until it is smooth and creamy.
  70. 70Cut the chicken into smaller pieces.
  71. 71Cut the chicken into smaller pieces.
  72. 72Cut the chicken into smaller pieces.
  73. 73Equally divide the chicken, mashed potatoes, and sauce into 4 servings.
  74. 74Equally divide the chicken, mashed potatoes, and sauce into 4 servings.
  75. 75Equally divide the chicken, mashed potatoes, and sauce into 4 servings.

Ingredients

  • 1.4 kg diced potatoes
  • 1.4 kg diced potatoes
  • 1.4 kg diced potatoes
  • 300 g blended low fat cottage cheese
  • 300 g blended low fat cottage cheese
  • 300 g blended low fat cottage cheese
  • 15 g freshly grated parmesan cheese
  • 15 g freshly grated parmesan cheese
  • 15 g freshly grated parmesan cheese
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 800 g thinly sliced boneless & skinless chicken breast
  • 800 g thinly sliced boneless & skinless chicken breast
  • 800 g thinly sliced boneless & skinless chicken breast
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp onion powder
  • 1 tsp onion powder
  • 1 tsp Italian herb seasoning
  • 1 tsp Italian herb seasoning
  • 1 tsp Italian herb seasoning
  • 1 tsp olive oil
  • 1 tsp olive oil
  • 1 tsp olive oil
  • 4 minced garlic cloves
  • 4 minced garlic cloves
  • 4 minced garlic cloves
  • 340 ml fat free evaporated milk
  • 340 ml fat free evaporated milk
  • 340 ml fat free evaporated milk
  • 1 tsp chicken stock powder
  • 1 tsp chicken stock powder
  • 1 tsp chicken stock powder
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 80 g light cream cheese
  • 80 g light cream cheese
  • 80 g light cream cheese

Equipment

potpotato masherfrying pantongsspoonmeal prep containers

Tips

  • When reheating the meal prep add a splash of milk to the mashed potato to restore its creamy and fluffy texture.