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Creamy Garlic Chicken and Rice

This easy creamy garlic chicken & rice is a high protein, low calorie meal packed with flavor. Juicy chicken in a rich garlic parmesan sauce served over rice makes it perfect for meal prep or a quick healthy dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings: 4 Servings
Course: dinner, lunch, Main Course
Cuisine: American
Calories: 455
Ingredients Method Notes

Ingredients
  

  • 600 g chicken breast thinly sliced
  • 1 tsp olive oil
  • Smoked paprika garlic powder, salt
  • Sauce
  • 300 ml fat free evaporated milk
  • 35 g parmesan cheese grated
  • 1 tsp oregano
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 10 g light butter
  • 4 garlic cloves diced
  • 150 ml chicken stock
  • 90 g light cream cheese
  • 1 tsp smoked paprika
  • 2 tsp chicken stock powder
  • Chopped spinach
  • 600 g cooked white rice 150g per serving

Method
 

  1. Season chicken with olive oil, smoked paprika, garlic powder, and salt.
  2. Blend evaporated milk, parmesan, oregano, garlic powder, and pepper until smooth.
  3. Heat butter in a pan and cook chicken for about 5 minutes per side. Remove and set aside.
  4. In the same pan, sauté garlic with chicken stock.
  5. Pour in the blended sauce and cook on low heat.
  6. Add cream cheese and stir until smooth and creamy.
  7. Mix in smoked paprika, chicken stock powder, and spinach. Simmer for a few minutes.
  8. Return chicken to the pan and coat in sauce.
  9. Serve over cooked rice and enjoy.

Notes

  • Don’t overcook the chicken to keep it juicy
  • Add extra stock if the sauce gets too thick
  • Swap cream cheese with laughing cow wedges if needed
  • Adjust seasoning to taste before serving

 

nutrition (per serving)

with rice:
455 calories | 45.5g carbs | 9g fat | 47g protein
chicken & sauce only:
274 calories | 6g carbs | 8g fat | 43g protein