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Creamy Garlic Herb Cajun Chicken
Cajun-spiced chicken thighs served over fluffy mashed potatoes and drizzled with a creamy herb garlic sauce made from light butter, milk, and cream cheese. Only 540 calories and perfect for meal prep.
Ingredients
chicken
- 400 g boneless chicken thighs
- 0.5 tsp salt
- 1 tsp Italian herbs
- 0.5 tsp chili flakes
- 1 tsp parsley
- 1 tsp garlic powder
- 0.5 tsp onion powder
- 1 tsp paprika
- 1 tbsp olive oil
creamy sauce
- 80 g light cream cheese
- 150 ml low-fat milk
mash
- 400 g potatoes (sliced into thick chunks)
- 2 tbsp light butter
- 100 ml warm milk (warmed)
Steps
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1Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil. Mix until the color changes.~5 min
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2Slice potatoes into thick chunks, drop into cold water, and boil for 12 to 14 minutes until fork tender. Steam for 5 minutes, then mash until smooth.~20 min
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3Add light butter, warm milk, salt, and garlic powder to the mashed potatoes. Mix until completely smooth and fluffy.~3 min
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4Lay chicken thighs on a sheet pan and oven bake or air fry for 25 minutes until golden and juicy.~25 min
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5For the creamy sauce, add light butter to a pan with extra seasoning and let it toast. Then add milk and light cream cheese, stirring until smooth.~5 min
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6Serve the chicken over mashed potatoes and drizzle with the creamy garlic herb sauce.~2 min
Nutrition (per serving)
540
Calories
50g
Protein
40g
Carbs
16g
Fat
4g
Fiber
Cultural Context
Cajun cooking originates from the Louisiana Creole culture in the American South, known for its bold spice blends. This fitness version combines Cajun seasoning with a lighter cream sauce for maximum flavor at controlled calories.
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