High Protein Creamy Garlic Chicken & Crispy Potatoes
Savor the mouthwatering delight of our Creamy Garlic Chicken paired with Crispy Potatoes—a protein-packed powerhouse boasting nearly 70 grams of goodness in every serving! This easy-to-make dish combines tender chicken simmered in a rich garlic sauce with perfectly roasted potatoes for that irresistible crunch. Perfect for meal prepping, it's a tasty way to fuel your day!
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 4 Diced Garlic Cloves
- 1 Tsp Garlic & Onion Powder (5 ml)
- 900g Diced Potatoes (Spud Lite Potatoes) (31.8 oz)russet potatoes, sweet potatoes, etc.
🥩Meat & Seafood(3)
- 900g Diced Skinless & Boneless Chicken Breast (raw weight - marinated with the same ingredients used above in the potatoes) (1.98 lbs)
- 150ml Chicken Stock (5.07 fl oz)
- 2 Tsp Chicken Stock Powder / Chicken Bullion Powder (Vegeta Low Sodium Chicken Stock Powder) (10 ml)
🥛Dairy & Eggs(4)
- 450ml Fat Free Evaporated Milk (Carnation Light & Creamy) (15.2 fl oz)skim milk or regular milk
- 90g Light Cream Cheese (or 6 light laughing cow cheese wedges) (3.18 oz)6 light laughing cow cheese wedges
- 20g Grated Mozzarella Cheese (0.71 oz)
- 30g Freshly Grated Parmesan Cheese (1.06 oz)
🫙Pantry Staples(1)
- 1 Tsp Olive Oil (5 ml)
🧂Spices & Seasonings(4)
- 1 Tsp Italian Herb Seasoning (5 ml)
- 1 Tsp Oregano & 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
Nutrition (per serving)
Calories
610
Protein
69g
Carbs
53g
Fat
12g
👨🍳 Instructions
- 1
In a bowl add diced potatoes, a bit of olive oil and the seasonings listed, mix it together and air fry or oven bake them.
- 2
While that's baking, grab your diced chicken breast, add some olive oil with the same seasonings used for the potatoes, mix well, then cook it on medium to high heat and once it's nice and cooked, set it aside.
- 3
In a blender cup add fat free milk, mozzarella, parmesan cheese, oregano, blend it and set it aside.
- 4
To the same pan you cooked the chicken in, add diced garlic, chicken stock, the blended sauce, then lower the heat and add light cream cheese, chicken stock powder and smoked paprika. Keep mixing and simmer on low until it's smooth and creamy.
- 5
Now equally distribute the crispy potatoes, chicken and creamy garlic sauce into 4 servings and enjoy.
💡 Pro Tips
- ✓Marinate chicken breast cubes for 15-20 minutes before cooking to allow salt to penetrate 1/4 inch into the meat, increasing moisture retention by up to 15% through myosin protein denaturation and salt-induced osmotic absorption.timing15-20 minutes
- ✓Cut potatoes to 12-15mm uniform cubes and pat dry before air frying at 200°C for 18-22 minutes because surface moisture prevents the Maillard reaction; uniform size ensures even moisture evaporation and crispy edges (target <5% internal moisture).technique12-15mm cubes, 200°C, 18-22 minutes
- ✓Blend fat-free evaporated milk with mozzarella (20g per 450ml = 4.4% cheese solids) before adding to the pan because emulsified milk fat substitutes prevent the cream cheese from seizing when heated above 65°C, which would curdle the sauce.ingredient4.4% cheese to milk ratio
- ✓Add blended sauce to the hot pan with cooked chicken residue (fond) at 70°C maximum, then reduce heat to 60-65°C because fat-free evaporated milk has a curdling threshold 10°C lower than full-fat milk due to reduced fat emulsifiers.timing60-65°C simmer temperature
- ✓Stir the cream sauce constantly for 3-4 minutes after adding cream cheese to fully hydrate its thickening agents (guar gum, cornstarch) and achieve a stable 2.5% viscosity without lumps, rather than allowing it to sit.technique3-4 minutes constant stirring
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
Share this recipe
High Protein Creamy Garlic Chicken & Crispy Potatoes
Savor the mouthwatering delight of our Creamy Garlic Chicken paired with Crispy Potatoes—a protein-packed powerhouse boasting nearly 70 grams of goodness in every serving! This easy-to-make dish combines tender chicken simmered in a rich garlic sauce with perfectly roasted potatoes for that irresistible crunch. Perfect for meal prepping, it's a tasty way to fuel your day!
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 4 Diced Garlic Cloves
- 1 Tsp Garlic & Onion Powder (5 ml)
- 900g Diced Potatoes (Spud Lite Potatoes) (31.8 oz)russet potatoes, sweet potatoes, etc.
🥩Meat & Seafood(3)
- 900g Diced Skinless & Boneless Chicken Breast (raw weight - marinated with the same ingredients used above in the potatoes) (1.98 lbs)
- 150ml Chicken Stock (5.07 fl oz)
- 2 Tsp Chicken Stock Powder / Chicken Bullion Powder (Vegeta Low Sodium Chicken Stock Powder) (10 ml)
🥛Dairy & Eggs(4)
- 450ml Fat Free Evaporated Milk (Carnation Light & Creamy) (15.2 fl oz)skim milk or regular milk
- 90g Light Cream Cheese (or 6 light laughing cow cheese wedges) (3.18 oz)6 light laughing cow cheese wedges
- 20g Grated Mozzarella Cheese (0.71 oz)
- 30g Freshly Grated Parmesan Cheese (1.06 oz)
🫙Pantry Staples(1)
- 1 Tsp Olive Oil (5 ml)
🧂Spices & Seasonings(4)
- 1 Tsp Italian Herb Seasoning (5 ml)
- 1 Tsp Oregano & 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
Nutrition (per serving)
Calories
610
Protein
69g
Carbs
53g
Fat
12g
👨🍳 Instructions
- 1
In a bowl add diced potatoes, a bit of olive oil and the seasonings listed, mix it together and air fry or oven bake them.
- 2
While that's baking, grab your diced chicken breast, add some olive oil with the same seasonings used for the potatoes, mix well, then cook it on medium to high heat and once it's nice and cooked, set it aside.
- 3
In a blender cup add fat free milk, mozzarella, parmesan cheese, oregano, blend it and set it aside.
- 4
To the same pan you cooked the chicken in, add diced garlic, chicken stock, the blended sauce, then lower the heat and add light cream cheese, chicken stock powder and smoked paprika. Keep mixing and simmer on low until it's smooth and creamy.
- 5
Now equally distribute the crispy potatoes, chicken and creamy garlic sauce into 4 servings and enjoy.
💡 Pro Tips
- ✓Marinate chicken breast cubes for 15-20 minutes before cooking to allow salt to penetrate 1/4 inch into the meat, increasing moisture retention by up to 15% through myosin protein denaturation and salt-induced osmotic absorption.timing15-20 minutes
- ✓Cut potatoes to 12-15mm uniform cubes and pat dry before air frying at 200°C for 18-22 minutes because surface moisture prevents the Maillard reaction; uniform size ensures even moisture evaporation and crispy edges (target <5% internal moisture).technique12-15mm cubes, 200°C, 18-22 minutes
- ✓Blend fat-free evaporated milk with mozzarella (20g per 450ml = 4.4% cheese solids) before adding to the pan because emulsified milk fat substitutes prevent the cream cheese from seizing when heated above 65°C, which would curdle the sauce.ingredient4.4% cheese to milk ratio
- ✓Add blended sauce to the hot pan with cooked chicken residue (fond) at 70°C maximum, then reduce heat to 60-65°C because fat-free evaporated milk has a curdling threshold 10°C lower than full-fat milk due to reduced fat emulsifiers.timing60-65°C simmer temperature
- ✓Stir the cream sauce constantly for 3-4 minutes after adding cream cheese to fully hydrate its thickening agents (guar gum, cornstarch) and achieve a stable 2.5% viscosity without lumps, rather than allowing it to sit.technique3-4 minutes constant stirring