High Protein Creamy Chicken

• 份量: 2 servings

配料

For the chicken:

• 300g chicken breasts cut into cubes(raw weight)

• 1 tsp olive oil

• 1 tbsp paprika or smoked paprika

• 1 tsp garlic powder or fresh garlic

• 1 tbsp dried basil

• 1/2 tsp chilli flakes

• 1 tsp salt

For the sauce:

• 1/2 cup (120 mL) low fat skimmed milk

• 90g low fat cream cheese

• 15g grated parmesan

• 1 tsp garlic powder

• 1 tsp basil

• 1/4 tsp chilli flakes

For cooking:

• Cooking spray

• 1 cup spinach

Serve with:

• 140g cooked white rice per serving

步骤

1. Cut chicken breast into small cubes. place in a dish and marinate with olive oil. garlic powder, paprika, basil, chilli flakes and salt. Mix thoroughly till well combined

2. In a blender cup add milk, cream cheese, parmesan and the seasoning mix. Blend well for a couple minutes till completely smooth!

3. Non stick pan on medium high heat. Spray oil then add the chicken. Cook for 4 mins on one side them flip. Lower the heat and pour the blended sauce over the chicken and gently mix.

4. Add a handful of spinach then cover and let simmer for 8-10mins. About halfway check and mix the spinach in with the sauce. Check sauce has thickened and let it simmer.

5. Adjust seasoning if needed by tasting the sauce. Serve on a plate with white rice and some extra herbs to garnish then you'r ready to eat!

备注

507 kcals

62.5g protein

48.5 carbs

7g fat

营养

• 每份大小: 1 serving