High-Protein Garlic Parmesan Chicken with Creamy Mashed Potatoes

Ingredients

• 800 g Chicken breasts (Cut into thin fillets)
• 2 tsp Garlic powder (For the chicken)
• 3 tsp Italian herbs (For the chicken)
• 2 tsp Salt (For the chicken; add more if needed)
• 2 tsp Paprika (For the chicken)
• 3 tsp Olive oil (Mixed into the chicken seasoning; the chicken is cooked in a nonstick pan without additional oil or butter)
• 40 g Parmesan (For coating the chicken)
• 900 g Raw potatoes (Cut into 1-inch cubes; peeling is optional)
• 15 g Light butter (For the mashed potatoes)
• 100 ml Light evaporated milk (Sainsbury’s; for the mashed potatoes)
• 1 tsp Garlic powder (For the mashed potatoes)
• 1 tsp Salt (For the mashed potatoes; adjust to taste)
• 1 tsp Black pepper (For the mashed potatoes)
• 0.5 tsp Garlic powder (For the creamy sauce)
• 0.5 tsp Italian herbs (For the creamy sauce)
• 0.5 tsp Salt (For the creamy sauce)
• 0.5 tsp Paprika (For the creamy sauce)
• 250 ml Milk (For the creamy sauce)
• 150 g Light cream cheese (Philadelphia Lightest; for the creamy sauce)
• 20 g Parmesan (For the creamy sauce)

Steps

1. 1

   Slice the chicken breasts into thin fillets. Combine the garlic powder, Italian herbs, salt, paprika, olive oil, and parmesan with the chicken, coating both sides equally. Add more seasoning if needed.

2. 2

   Cut the uncooked potatoes into 1-inch cubes. Peel them first if desired.

3. 3

   Place the potatoes in a pot of water and boil for 12–14 minutes, until fork-tender.

4. 4

   Drain the potatoes thoroughly, then mash them until smooth.

5. 5

   Add the light butter, evaporated milk, garlic powder, salt, and black pepper to the mashed potatoes. Mix until completely smooth and fluffy, adjusting the seasoning to taste.

6. 6

   Heat a nonstick pan over medium-low heat. Do not add butter or oil to the pan.

7. 7

   Add the coated chicken fillets to the pan and cook for 3–4 minutes, until cooked through and golden with a crisp crust. Set the chicken aside.

8. 8

   Add the garlic powder, Italian herbs, salt, and paprika for the sauce to the same pan. Let the seasonings toast briefly.

9. 9

   Add the milk, light cream cheese, and parmesan to the pan. Stir over medium-low heat until the sauce is thick, creamy, and bubbling.

10. 10

    Serve the creamy mashed potatoes with the garlic parmesan chicken and spoon the creamy sauce over or alongside the components.

Notes

For reheating, place all components in a pan over low heat for about 5 minutes. Store the creamy sauce separately. The source states approximately 569 calories, 57 g protein, 46 g carbohydrates, and 17 g fat per serving.

Nutrition per serving

• main
• high-protein
• meal-prep
• comfort-food
• low-calorie
• chicken
• mashed-potatoes
• stovetop