High Protein Caramelized Onion Creamy Chicken
Serves 5
Directions
- 1Slice your chicken breast into cubes.
- 2Season chicken with salt, black pepper, garlic powder, oregano, smoked paprika, basil, and olive oil.
- 3Mix till well combined.
- 4Cook the chicken on medium heat for 5 minutes each side until golden and juicy.
- 5Set cooked chicken aside.
- 6In the same pan, add extra butter.
- 7Cook onions until soft and caramelized for 10-12 minutes, mixing every 4-5 minutes.
- 8Add seasoning (salt, black pepper, smoked paprika, chili flakes) with sun-dried tomatoes and minced garlic to the onions.
- 9Mix and cook for 2 minutes.
- 10Lower the heat, add milk, light cream cheese, and parmesan.
- 11Mix till smooth and creamy.
- 12Add back your chicken with fresh parsley.
- 13To make the rice, sauté some minced garlic in reduced fat butter for 2 minutes until fragrant.
- 14Add salt and mixed herbs.
- 15Add cooked rice and mix.
- 16Add lemon zest and lemon juice.
- 17Mix till fluffy and fragrant.
- 18Serve and enjoy your high protein meals.
Ingredients
- 1000 g Raw Chicken Breast, cubed
- 1.5 Tsp Salt
- 1.5 Tsp Black Pepper
- 2 Tsp Garlic Powder
- 2 Tsp Oregano
- 2 Tsp Smoked Paprika
- 2 Tsp Dried Basil
- 3 Tsp Olive Oil
- 10 g Reduced Fat Butter (for cooking)
- 20 g Reduced Fat Butter
- 350 g Red or White Onion, finely sliced
- 0.5 Tsp Salt
- 0.5 Tsp Black Pepper
- 1 Tsp Smoked Paprika
- 1 Tsp Chilli Flakes
- 80 g Sundried Tomatoes, drained and chopped
- 10 g Minced Garlic
- 380 g 1% Milk or Skimmed Milk
- 180 g 50% Fat Cream Cheese
- 50 g Parmigiano Reggiano, grated
- 1 Tbsp Fresh Parsley, chopped
- 10 g Reduced Fat Butter
- 15 g Minced Garlic
- 0.5 Tsp Salt or to taste
- 2 Tsp Mixed Herbs
- 600 g Uncooked Basmati Rice/Cooked Basmati Rice
- 1.5 Tsp Lemon Zest
- 0.5 Juice of Lemon
Equipment
pan
Tips
- Cook chicken in batches if needed.
- Lower the heat when adding milk and cream cheese for a smooth sauce.
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