High Protein Creamy Tuscan Chicken Meal Prep! 🔥

Name: High Protein Creamy Tuscan Chicken Meal Prep! 🔥
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Italian
Ingredients: - 700g Cubed Chicken Breast; - 4 Garlic Cloves Minced or 1 tbsp Garlic Powder; - 2 tsp Dried Basil; - 1 tsp Chilli Flakes; - 2 tsp Salt; - 2 tsp Smoked Paprika; - 3 tsp Olive Oil; - 1 cup Cherry Tomatoes; - 1 cup Spinach; 350ml low fat milk; - 150g Light Cream Cheese (Brand Philadelphia); - 40g Grated Parmesan; - 1 tsp Basil; 60-70g tomato paste; - 140g Cooked Basmati Rice per serve seasoned with Mixed herbs and salt

3 steps

Prep:10minCook:30min

Macros per serving (4 total) 502 Calories | 49g Protein | 45g Carbs | 13g Fat Ingredients (for 4 servings)

Updated at: Thu, 17 Aug 2023 07:39:57 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories489.4 kcal (24%)

Total Fat26.3 g (38%)

Carbs23.2 g (9%)

Sugars8.6 g (10%)

Protein38.7 g (77%)

Sodium1532.6 mg (77%)

Fiber1.9 g (7%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

700gChicken Breast

Cubed

4Garlic Cloves

Minced, or 1 tbsp Garlic Powder

2 tspDried basil

1 tspChilli Flakes

2 tspsalt

2 tspsmoked paprika

3 tspOlive Oil

1 cupCherry Tomatoes

1 cupSpinach

350mllow fat milk

150gLight Cream Cheese

40gGrated Parmesan

1 tspbasil

60gtomato paste

140gBasmati Rice

Cooked, per serve seasoned with Mixed herbs and salt

Instructions

Step 1

- Slice chicken into cubes - Season with fresh garlic, basil, chili flakes, salt, paprika, and olive oil - Mix until you lose patience

Chicken Breast700g

Garlic Cloves4

Dried basil2 tsp

Chilli Flakes1 tsp

salt2 tsp

smoked paprika2 tsp

Olive Oil3 tsp

Step 2

- Add milk, cream cheese, parmesan, tomato paste, and basil to a blender - Blend until smooth

low fat milk350ml

Light Cream Cheese150g

Grated Parmesan40g

tomato paste60g

basil1 tsp

Step 3

- Cook chicken for 4 minutes on MEDIUM - Lower heat and add the blended sauce - Add cherry tomatoes and spinach - Cover and simmer for 5-7 minutes - Serve with hot (seasoned) rice and split into 4 equal servings