If you’re looking for a high-protein, satisfying dinner that feels indulgent but fits perfectly into a balanced diet, this Creamy Garlic Parmesan Chicken and Potatoes is a perfect choice. It delivers over 40g of protein per serving, includes slow-digesting carbs from potatoes, and features a rich, creamy sauce without excessive calories—making it ideal for muscle gain, weight management, or high-protein meal prep dinners.
Why You’ll Love This Recipe
- Over 40g of protein per serving
- Comfort food style with a creamy garlic parmesan sauce
- Easy to make with simple ingredients
- High-volume, filling meal for low-calorie diets
- Can be made in the oven or air fryer
- Two balanced portions perfect for dinner or meal prep
Ingredients (Serves 2)
- 500 g potatoes, washed and cut into wedges
- 2 tsp aromatic seasoning
- Salt and black pepper to taste
- Cooking oil spray
- Broccoli or broccolini, to serve
- 200 g chicken breast (uncooked weight)
- 2 tsp paprika
- 1 tsp garlic powder
- 1 tbsp olive oil
- 1 red onion, diced
- 2 garlic cloves, minced
- 1 reduced-salt chicken stock cube mixed with 200 ml boiling water
- 30 g light crème fraîche
- Optional: a dash of cream
- 1 tsp Dijon mustard
- Fresh parsley, chopped
- 4 tsp grated parmesan
- Additional salt and pepper to finish
Instructions
- Preheat the oven or air fryer to 200°C (392°F).
- Parboil the potato wedges for 5 minutes. Drain, season with aromatic seasoning and pepper, spray with oil, and cook for 20–25 minutes until golden and soft.
- Boil the broccolini until tender and set aside.
- Season the chicken breasts with paprika, garlic powder, salt, and pepper.
- Spray a pan with oil and cook the chicken breast for 5–10 minutes on each side. Remove from the pan once cooked through.
- In the same pan, add diced red onion and minced garlic with a splash of water. Cook until softened.
- Pour in the chicken stock, then stir in the crème fraîche, optional cream, Dijon mustard, and chopped parsley. Season to taste and let it simmer for 2 minutes.
- Return the chicken to the pan and coat well in the sauce. Simmer until the sauce thickens slightly. Stir in 2 tsp of parmesan.
- Plate the potatoes, broccolini, chicken, and sauce into two portions. Top each serving with an extra teaspoon of parmesan.
Meal Prep Tip
This recipe reheats well and can be stored in airtight containers for up to 3 days. For best results, keep the sauce separate and reheat gently to maintain creaminess without drying out the chicken.
Nutrition Per Serving (Approximate)
- Calories: 500 kcal
- Protein: 41 g
- Carbohydrates: 61 g
- Fat: 16 g
Credits to @sohonutrition | TikTok
