High Protein Caramelised Onion Creamy Chicken

Serves 6
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Directions

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