Adding Greek yogurt instead of heavy cream doubles the protein while creating the exact same creamy texture through acid coagulation.
High Protein Creamy Garlic Parm Chicken & Rice
Dive into this mouthwatering creamy garlic Parmesan chicken and rice dish, where tender chicken meets rich flavors for a protein-packed delight with over 60 grams of goodness in each serving! Perfect for meal prepping, this recipe combines succulent chicken thighs, aromatic garlic, and a luscious creamy sauce that will have you coming back for seconds. Get ready to savor every bite while fueling your body!
Prep
15
min
Cook
30
min
Serves
6
people
Level
beginner
📝 Ingredients
Serves 6🥬Fresh Produce(3)
- 6 Diced Garlic Cloves
- 1/2 Diced Brown Onion
- Chopped Spinachoptional
🥩Meat & Seafood(4)
- 1.2KG Thinly Sliced/Butterflied Chicken Breast (raw weight) (2.64 lbs)
- 150ml Chicken Broth (5.07 fl oz)
- 700ml Chicken Broth (23.7 fl oz)
- 1 Tsp Chicken Stock Powder (5 ml)
🥛Dairy & Eggs(4)
- 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) (13.5 fl oz)
- 30g Light Butter (Nuttelex Light) (2.1 tbsp)
- 80g Light Cream Cheese (2.82 oz)
- 45g Freshly Grated Parmesan Cheese (1.59 oz)
🫙Pantry Staples(2)
- 1 Tsp Olive Oil (5 ml)
- 320g Washed White Rice (uncooked weight / approximately 960g cooked weight) (11.3 oz)
🧂Spices & Seasonings(5)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Onion Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
👨🍳 Instructions
- 1
Grab your thinly cut chicken breast, add some olive oil with the seasonings listed in the caption, mix it then to a pan on medium heat add light butter and cook the chicken for 4 minutes on each side or until fully cooked through then set it aside.
- 2
Now add diced onion and cook it through with the chicken juices, then add diced garlic, some chicken broth, then add fat free evaporated milk followed by more seasonings and chicken stock powder, grated parmesan cheese, light cream cheese and mix until smooth and creamy then add some chopped spinach and give it another mix through.
- 3
To easily boost the flavour and protein in your rice, add washed rice to your rice cooker but instead of water add chicken broth and more chicken stock powder.
- 4
Once cooked, evenly divide the chicken, creamy garlic parm sauce and rice into 6 equal servings and enjoy.
💡 Pro Tips
- ✓Pound chicken breasts to 1/2-inch thickness before seasoning to ensure even cooking and prevent overcooking the thinner edges while waiting for thick portions to reach 165°F internal temperature.technique1/2-inch thickness
- ✓Cook chicken exactly 4 minutes per side at medium heat (325-350°F surface temp) to develop Maillard browning while preventing moisture loss that occurs after 8 total minutes.timing4 minutes per side
- ✓Use a 3:1 ratio of chicken broth to rice instead of water to increase protein content by 2-3g per serving while the starches absorb the amino acids during cooking.ingredient3:1 ratio
- ✓Add cream cheese to the sauce when it's below 180°F to prevent protein coagulation and maintain smooth emulsion - fat free evaporated milk breaks at higher temps.techniqueBelow 180°F
- ✓Reserve 1/4 cup pasta cooking liquid equivalent (starchy chicken broth) before adding dairy to help bind the parmesan and create a silkier sauce through starch gelation.technique1/4 cup
Share this recipe
Prep
15
min
Cook
30
min
Serves
6
people
Level
beginner
Share this recipe
Adding Greek yogurt instead of heavy cream doubles the protein while creating the exact same creamy texture through acid coagulation.
High Protein Creamy Garlic Parm Chicken & Rice
Dive into this mouthwatering creamy garlic Parmesan chicken and rice dish, where tender chicken meets rich flavors for a protein-packed delight with over 60 grams of goodness in each serving! Perfect for meal prepping, this recipe combines succulent chicken thighs, aromatic garlic, and a luscious creamy sauce that will have you coming back for seconds. Get ready to savor every bite while fueling your body!
📝 Ingredients
Serves 6🥬Fresh Produce(3)
- 6 Diced Garlic Cloves
- 1/2 Diced Brown Onion
- Chopped Spinachoptional
🥩Meat & Seafood(4)
- 1.2KG Thinly Sliced/Butterflied Chicken Breast (raw weight) (2.64 lbs)
- 150ml Chicken Broth (5.07 fl oz)
- 700ml Chicken Broth (23.7 fl oz)
- 1 Tsp Chicken Stock Powder (5 ml)
🥛Dairy & Eggs(4)
- 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) (13.5 fl oz)
- 30g Light Butter (Nuttelex Light) (2.1 tbsp)
- 80g Light Cream Cheese (2.82 oz)
- 45g Freshly Grated Parmesan Cheese (1.59 oz)
🫙Pantry Staples(2)
- 1 Tsp Olive Oil (5 ml)
- 320g Washed White Rice (uncooked weight / approximately 960g cooked weight) (11.3 oz)
🧂Spices & Seasonings(5)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Onion Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
👨🍳 Instructions
- 1
Grab your thinly cut chicken breast, add some olive oil with the seasonings listed in the caption, mix it then to a pan on medium heat add light butter and cook the chicken for 4 minutes on each side or until fully cooked through then set it aside.
- 2
Now add diced onion and cook it through with the chicken juices, then add diced garlic, some chicken broth, then add fat free evaporated milk followed by more seasonings and chicken stock powder, grated parmesan cheese, light cream cheese and mix until smooth and creamy then add some chopped spinach and give it another mix through.
- 3
To easily boost the flavour and protein in your rice, add washed rice to your rice cooker but instead of water add chicken broth and more chicken stock powder.
- 4
Once cooked, evenly divide the chicken, creamy garlic parm sauce and rice into 6 equal servings and enjoy.
💡 Pro Tips
- ✓Pound chicken breasts to 1/2-inch thickness before seasoning to ensure even cooking and prevent overcooking the thinner edges while waiting for thick portions to reach 165°F internal temperature.technique1/2-inch thickness
- ✓Cook chicken exactly 4 minutes per side at medium heat (325-350°F surface temp) to develop Maillard browning while preventing moisture loss that occurs after 8 total minutes.timing4 minutes per side
- ✓Use a 3:1 ratio of chicken broth to rice instead of water to increase protein content by 2-3g per serving while the starches absorb the amino acids during cooking.ingredient3:1 ratio
- ✓Add cream cheese to the sauce when it's below 180°F to prevent protein coagulation and maintain smooth emulsion - fat free evaporated milk breaks at higher temps.techniqueBelow 180°F
- ✓Reserve 1/4 cup pasta cooking liquid equivalent (starchy chicken broth) before adding dairy to help bind the parmesan and create a silkier sauce through starch gelation.technique1/4 cup