High Protein Creamy Garlic Cheesy Chicken & Potatoes

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If you’re looking for a meal that’s not only packed with protein and flavor but also perfectly balanced for a weight loss journey, this High Protein Creamy Garlic Cheesy Chicken & Potatoes recipe might just be your new favorite go-to dish. With only 502 calories per serving, 53 grams of protein, 38 grams of carbs, and 15 grams of fat, it delivers a wholesome and satisfying experience without compromising on taste. In this post, we’ll dive deep into what makes this recipe so special, provide a detailed breakdown of the ingredients, share step-by-step cooking instructions, and offer helpful tips to ensure your dish turns out perfectly every time.

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The Appeal of a High Protein, Low-Calorie Meal

When managing a weight loss plan or simply aiming to eat healthily, finding recipes that are both low in calories and high in protein is essential. Protein plays a vital role in building muscle, boosting metabolism, and keeping you full for longer periods. This dish features chicken breast—a lean source of protein—combined with hearty potatoes and a luscious, cheesy sauce that enhances the flavor without overloading you on calories.

This recipe stands out because it brings together several culinary techniques in one pan, making cleanup a breeze while ensuring every bite is bursting with flavor. The creamy garlic cheesy sauce adds an indulgent twist to perfectly seasoned chicken and crispy potatoes, creating a dish that’s both comforting and nourishing.

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Recipe Overview: What’s in Store

Key Features:

• High Protein & Low Calorie: Each serving delivers 53g of protein with only 502 calories.
• Balanced Macros: With 38g of carbs and 15g of fat per serving, it’s designed for optimal energy and muscle recovery.
• One-Pan Meal: Simplify your cooking process with a dish that combines chicken, potatoes, and a delicious sauce in one go.
• Weight Loss Friendly: Perfectly portioned for those looking to lose weight without sacrificing flavor.
• Flavor-Packed: A blend of garlic, mixed herbs, chilli flakes, and a variety of cheeses ensures each bite is full of character.

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Breaking Down the Ingredients

Let’s take a closer look at what you’ll need and why each component is important for this dish:

Chicken & Seasonings:

• 800g Cubed Chicken Breast:
  Chicken breast is lean, high in protein, and low in fat, making it ideal for a health-conscious meal. Cubing the chicken allows for even cooking and helps it absorb the flavors of the seasonings.

• 3-4 Garlic Cloves (Minced):
  Garlic isn’t just for flavor—it offers numerous health benefits, including anti-inflammatory and immune-boosting properties. Its pungent aroma infuses the chicken with a robust taste.

• 2 tsp Onion Powder, 2 tsp Mixed Herbs, 1 tsp Salt, 2 tsp Olive Oil:
  These seasonings are used to enhance the natural flavor of the chicken without overwhelming it. The olive oil helps in keeping the chicken moist and aids in the absorption of fat-soluble vitamins.

• 2 tsp Paprika & 2 tsp Chilli Flakes:
  Paprika brings a smoky sweetness, while chilli flakes add a hint of heat. Together, they create a flavor profile that’s both bold and balanced.

Crispy Potatoes:

• 800g Uncooked Potatoes:
  Potatoes are an excellent source of complex carbohydrates. When prepared correctly, they offer a satisfying crunch and a comforting texture that pairs perfectly with the tender chicken.

• Seasonings for Potatoes:
  A mix of 1 tsp Salt, Garlic Powder, Mixed Herbs, Chilli Flakes, and Paprika—these seasonings ensure that the potatoes have an even, well-rounded flavor.

• Olive Oil or Cooking Spray (Optional):
  To achieve that perfect crisp, you can lightly coat the potatoes. Using cooking spray is a great alternative if you’re looking to reduce extra calories or avoid an oily texture.

Creamy Garlic Parm Sauce & Mix:

• 120ml Milk (Any type of your choice):
  Milk serves as the base for the sauce, offering a smooth texture and a subtle creaminess. You can choose a low-fat or plant-based milk to tailor the recipe to your dietary needs.

• 100g Light Cream Cheese (Philadelphia Lightest):
  Light cream cheese provides a creamy texture without the full-calorie load of traditional cream cheese. It melts into the sauce, adding a luxurious consistency.

• 40g Grated Parmesan:
  Parmesan cheese offers a salty, nutty flavor that elevates the dish. It pairs wonderfully with garlic and cream cheese to create a rich sauce.

• 50g Shredded Mozzarella (or any low fat cheese):
  Mozzarella adds an extra layer of gooey, cheesy goodness. It’s the perfect finishing touch that makes the dish irresistible.

• Extra Seasoning (Salt, Garlic, Mixed Herbs) & Fresh Parsley for Garnish:
  These extras help to balance the sauce and add a burst of freshness. The parsley, in particular, brings a touch of color and a hint of herby flavor that rounds off the dish perfectly.

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Step-by-Step Cooking Instructions

1. Preparing the Chicken:

1. Seasoning:
   In a large bowl, toss the 800g cubed chicken breast with the minced garlic, onion powder, mixed herbs, chilli flakes, paprika, salt, and olive oil. Ensure every piece is evenly coated. The seasoning mixture not only enhances the flavor but also helps to tenderize the chicken.

2. Cooking:
   Heat a large, deep pan over medium-high heat. Once the pan is hot, add the seasoned chicken. Cook for about 5-6 minutes until the chicken starts to brown on all sides. This step is crucial because it locks in the flavors and gives the chicken a nice sear. After the initial browning, reduce the heat before proceeding to the next step.

2. Preparing the Crispy Potatoes:

1. Seasoning the Potatoes:
   In a separate bowl, toss the 800g of uncooked potatoes with the recommended seasoning mix—1 tsp salt, garlic powder, mixed herbs, chilli flakes, and paprika. If you prefer a lower-calorie option, use cooking spray instead of olive oil. The goal is to coat the potatoes lightly, allowing them to crisp up without becoming greasy.

2. Cooking Method:

   • Air Fryer Option: Place the seasoned potatoes in the air fryer and cook at 200°C/400°F for 18-20 minutes.
   • Oven Option: Spread the potatoes on a baking tray and bake at 200°C for 20-23 minutes.
     Keep an eye on them during the last few minutes of cooking to ensure they don’t burn or dry out.

3. Making the Creamy Garlic Parm Sauce:

1. Sauce Base:
   In a small saucepan or in the same pan once the chicken is nearly done, lower the heat and add the 120ml of your chosen milk. Stir in the 100g light cream cheese. The key here is to let the cream cheese melt slowly into the milk, creating a smooth and creamy base.

2. Cheesy Goodness:
   Once the cream cheese has melted completely, add 40g of grated Parmesan and 50g of shredded mozzarella. Stir continuously to combine. The cheeses will melt into the sauce, creating a thick, velvety consistency that coats the chicken and potatoes beautifully.

3. Final Seasoning:
   Taste your sauce and add extra salt, garlic, or mixed herbs if needed. These adjustments are crucial to ensure that the sauce perfectly complements the seasoned chicken and crispy potatoes.

4. Bringing It All Together:

1. Mixing:
   Once the sauce has reached the desired consistency, gently fold in the cooked crispy potatoes. Ensure that every piece of chicken and potato is coated with the creamy, cheesy sauce.

2. Finishing Touches:
   Cover the pan for 4-5 minutes on low heat. This step allows the flavors to meld together and gives the cheese an extra chance to melt into a uniform layer over the dish. Finally, garnish with freshly chopped parsley for a burst of color and a hint of freshness.

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Cooking Tips & Techniques

Avoiding Burnt Potatoes:

One of the keys to this recipe is achieving the perfect texture for your potatoes. They should be crispy on the outside but soft on the inside. To prevent them from burning or drying out:

• Use cooking spray instead of olive oil if you’re concerned about extra calories or an overly greasy finish.
• Monitor the cooking time closely, especially if you’re using an air fryer, as they tend to cook faster than conventional ovens.

Managing the Sauce:

• Lower the Heat:
  After the initial 5-6 minutes of cooking the chicken, reduce the heat before adding the milk and cream cheese. This prevents the sauce from curdling and ensures a smooth, creamy texture.
• Stir Continuously:
  Constant stirring helps the cream cheese melt evenly and prevents the cheese from sticking to the bottom of the pan.

Combining Ingredients:

• When adding the crispy potatoes to the sauce, do so gently. Overmixing can cause the potatoes to break apart, losing that desirable crispy texture.
• Covering the dish for the final few minutes ensures that the melted cheese integrates fully, giving you a beautifully uniform and creamy finish.

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Nutritional Benefits & Weight Loss Appeal

This dish is designed not only to please your taste buds but also to support your nutritional goals:

• Lean Protein:
  Chicken breast is a lean protein source that helps repair and build muscle. With 53 grams of protein per serving, this meal is excellent for post-workout recovery and overall muscle maintenance.
• Balanced Carbohydrates:
  The potatoes offer complex carbohydrates that provide sustained energy without causing a rapid spike in blood sugar.
• Moderate Fats:
  The controlled amount of fats in this recipe—primarily from olive oil and cheese—ensures that you enjoy the creamy texture without overloading on calories.
• Low Calorie, High Satisfaction:
  At just 502 calories per serving, you get a filling meal that won’t derail your weight loss goals. The blend of protein, carbs, and fats makes it both satisfying and nutritious.

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Variations and Serving Suggestions

While this recipe is fantastic as is, feel free to experiment and tailor it to your personal preferences:

• Spice It Up:
  Increase the chilli flakes or add a dash of cayenne pepper for extra heat.
• Cheese Alternatives:
  Try different types of low-fat cheeses to mix up the flavor profile. A sprinkle of feta or a few dollops of ricotta can add a unique twist.
• Vegetable Boost:
  Add in some extra vegetables like broccoli or spinach. Simply toss them in during the final few minutes of cooking to ensure they remain tender yet crisp.
• Serving Options:
  This dish can be served on its own as a complete meal or paired with a light salad for extra freshness. For a heartier meal, serve with a side of steamed green beans or a simple cucumber and tomato salad dressed in lemon vinaigrette.

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Final Thoughts: A One-Pan Wonder for Every Occasion

This High Protein Creamy Garlic Cheesy Chicken & Potatoes dish is more than just a recipe—it’s a celebration of balanced nutrition and irresistible flavor. Whether you’re a fitness enthusiast, someone looking to lose weight, or just a busy individual in need of a quick, delicious meal, this dish checks all the boxes.

The beauty of this recipe lies in its simplicity and versatility. In one pan, you achieve a harmonious blend of tender chicken, crispy yet soft potatoes, and a luxurious, creamy sauce that ties everything together. Every step, from seasoning the chicken to carefully melting the cheeses into a silky sauce, is designed to maximize flavor and texture without compromising on your health goals.

So, if you’re in search of a meal that’s both indulgent and mindful of your macros, look no further. Preheat your oven or air fryer, gather your ingredients, and treat yourself to a dish that’s bound to become a staple in your recipe repertoire. Enjoy the rich taste of garlic, the savory depth of cheese, and the satisfying crunch of perfectly cooked potatoes—all while staying on track with your weight loss journey.

Remember, great cooking is about experimentation and personalization. Use this recipe as a base and feel free to tweak the seasonings, adjust the cheese, or add your favorite veggies. Each modification can bring new dimensions to the dish, making it uniquely yours.

Thank you for joining me on this culinary adventure. I hope this recipe inspires you to cook with creativity and care, delivering not only a meal that tastes fantastic but also one that fuels your body for the challenges of the day. Enjoy your High Protein Creamy Garlic Cheesy Chicken & Potatoes, and happy cooking!

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