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Honey BBQ Chicken with Garlic Parmesan Potatoes

High protein honey BBQ chicken served with crispy garlic Parmesan potatoes and a creamy savory sauce, delivering bold flavor, satisfying texture, and an easy meal-prep-friendly dinner.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings: 4
Calories: 578
Ingredients Method Notes

Ingredients
  

Honey BBQ Chicken
  • 1000 g chicken breast, cubed
  • Sugar-free BBQ sauce
  • Olive oil
  • Light butter
  • Honey
  • Fresh parsley
  • Garlic powder, smoked paprika, cumin, salt, black pepper
Garlic Parmesan Potatoes
  • 1000 g potatoes, cubed
  • Parmigiano Reggiano
  • Olive oil (optional)
  • Salt, Italian herbs, smoked paprika, garlic powder, onion powder
Creamy Sauce
  • Fat-free cottage cheese
  • 1% milk
  • Italian herbs
  • Garlic powder
  • Grated Parmesan

Method
 

  1. Season chicken with spices.
  2. Heat pan over medium with olive oil and butter. Cook chicken in batches for about 5 minutes per side until golden and cooked through.
  3. Reduce heat to low. Add honey and BBQ sauce, toss for 1 minute until coated. Remove from heat.
  4. Preheat oven or air fryer to 200°C / 400°F.
  5. Toss potatoes with seasonings, Parmesan, and olive oil if using.
  6. Bake or air fry for 20–22 minutes, flipping halfway, until golden and tender.
  7. Blend cottage cheese until smooth. Add milk, herbs, garlic powder, and Parmesan; blend until creamy.
  8. Warm sauce gently over very low heat if desired. Do not boil.
  9. Serve chicken and potatoes with sauce on top or on the side.

Notes

  • Lower heat before adding sauce to prevent burning.
  • For lower carb, swap potatoes for cauliflower.
  • Store components separately for best results.

 

Nutrition (per serving)

 
  • Calories: 578
  • Carbs: 50 g
  • Fiber: 3 g
  • Protein: 55 g
  • Fat: 17 g
  • Net Carbs: 47 g