High Protein Caramelised Onion Creamy Chicken

Name: High Protein Caramelised Onion Creamy Chicken
Yield: 6 servings
Ingredients: 1200 g Boneless Skinless Chicken Thighs, cut into cubes; 1.8 Tsp Salt; 2.4 Tsp Black Pepper; 3 Tsp Garlic Powder; 3 Tsp Onion Powder; 2.4 Tsp Smoked Paprika; 2.4 Tsp Ginger Powder; 3.6 Tsp Olive Oil; 120 g Light Mayo; 72 g Fat Free Yogurt; 60 g Reduced Sugar Sweet Chilli Sauce; 60 g Sriracha; 24 g Rice Vinegar; 1.2 Tbsp Fresh Parsley, chopped; 312 g Uncooked White Rice (use cooked or leftover cooked rice); 24 g Reduced Fat Butter; 42 g Garlic Cloves, finely chopped; 204 g White Onion, finely chopped; 1.2 Tsp Salt; 1.2 Tsp Oregano; 1.2 Tsp Parsley; 1.2 Tsp Chilli Flakes; 42 g Shredded/Desiccated Coconut; 2.4 Tsp Lemon Zest; 0.6 Lemon Lemon Juice

Serves 6

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High Protein Caramelised Onion Creamy Chicken

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Serves 6

Directions

1Slice your chicken breast into cubes.
2Season chicken with salt, black pepper, garlic powder, oregano, smoked paprika, basil, and olive oil.
3Mix chicken until well combined.
4Cook the chicken on medium heat for 5 minutes each side until golden and juicy.
5Set the cooked chicken aside.
6In the same pan, add extra butter.
7Cook onions until soft and caramelized.
8Add extra seasoning, sun-dried tomatoes, and minced garlic to the pan with the onions.
9Mix and cook for 2 minutes.
10Lower the heat.
11Add milk, light cream cheese, and parmesan.
12Mix until the sauce is smooth and creamy.
13Add the cooked chicken back to the pan with fresh parsley.
14To make the rice, sauté some minced garlic for 2 minutes until fragrant.
15Add salt, mixed herbs, and cooked rice to the garlic.
16Mix the rice ingredients.
17Add lemon zest and lemon juice to the rice.
18Mix until the rice is fluffy and fragrant.
19Serve and enjoy your high protein meal.

Ingredients

1200 g Boneless Skinless Chicken Thighs, cut into cubes
1.8 Tsp Salt
2.4 Tsp Black Pepper
3 Tsp Garlic Powder
3 Tsp Onion Powder
2.4 Tsp Smoked Paprika
2.4 Tsp Ginger Powder
3.6 Tsp Olive Oil
120 g Light Mayo
72 g Fat Free Yogurt
60 g Reduced Sugar Sweet Chilli Sauce
60 g Sriracha
24 g Rice Vinegar
1.2 Tbsp Fresh Parsley, chopped
312 g Uncooked White Rice (use cooked or leftover cooked rice)
24 g Reduced Fat Butter
42 g Garlic Cloves, finely chopped
204 g White Onion, finely chopped
1.2 Tsp Salt
1.2 Tsp Oregano
1.2 Tsp Parsley
1.2 Tsp Chilli Flakes
42 g Shredded/Desiccated Coconut
2.4 Tsp Lemon Zest
0.6 Lemon Lemon Juice

Equipment

pan

Tips

This recipe is perfect for meal prepping for the week ahead.

High Protein Caramelised Onion Creamy Chicken

Serves 6

facebook.com

High Protein Caramelised Onion Creamy Chicken

facebook.com

Serves 6

Directions

1Slice your chicken breast into cubes.
2Season chicken with salt, black pepper, garlic powder, oregano, smoked paprika, basil, and olive oil.
3Mix chicken until well combined.
4Cook the chicken on medium heat for 5 minutes each side until golden and juicy.
5Set the cooked chicken aside.
6In the same pan, add extra butter.
7Cook onions until soft and caramelized.
8Add extra seasoning, sun-dried tomatoes, and minced garlic to the pan with the onions.
9Mix and cook for 2 minutes.
10Lower the heat.
11Add milk, light cream cheese, and parmesan.
12Mix until the sauce is smooth and creamy.
13Add the cooked chicken back to the pan with fresh parsley.
14To make the rice, sauté some minced garlic for 2 minutes until fragrant.
15Add salt, mixed herbs, and cooked rice to the garlic.
16Mix the rice ingredients.
17Add lemon zest and lemon juice to the rice.
18Mix until the rice is fluffy and fragrant.
19Serve and enjoy your high protein meal.