Creamy Lemon Garlic Chicken Bowls
Creamy Lemon Garlic Chicken Bowls
Ingredients
For the Creamy Low-Calorie Mash
- 300 grams potato
- 100 grams carrot
- 50 grams light cream cheese
- 50 ml skim milk
- to taste salt
- to taste pepper
For the Marinated Chicken
- 450 grams chicken breast, chopped
- 2 tablespoons light soy sauce
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon ginger powder
- to taste salt
- to taste pepper
For the Creamy Lemon Garlic Chicken
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1/2 red capsicum, diced
- 1/2 green capsicum, diced
- 100 grams light cream cheese
- 100 ml skim milk
- 1 tablespoon cornflour, mixed with a splash of water to form a slurry
- 1 tablespoon lemon juice
- 1 tablespoon fresh parsley, chopped
- to taste salt
- to taste pepper
Instructions
- 1
Peel and chop the potato and carrot into pieces. Place them in a pot, cover with water, and bring to a boil. Cook until tender, about 15-20 minutes.
⏱️ 20 min
- 2
While the vegetables are cooking, chop the 450g chicken breast into bite-sized pieces.
⏱️ 5 min
- 3
In a bowl, combine the chopped chicken breast with 2 tablespoons light soy sauce, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon paprika, 1/2 teaspoon ginger powder, salt, and pepper. Mix all ingredients thoroughly until the chicken is well coated. Set aside to marinate for at least 15 minutes.
⏱️ 5 min
- 4
Once the potato and carrot are tender, drain the water thoroughly. Add 50g light cream cheese, 50ml skim milk, salt, and pepper to the pot with the cooked vegetables. Mash until the mixture is creamy and smooth. Set aside.
⏱️ 5 min
- 5
Heat a large pan over medium-high heat. Add the marinated chicken and cook until browned and cooked through, about 5-7 minutes. Once cooked, remove the chicken from the pan and set aside.
⏱️ 7 min
- 6
In the same pan, add 1 tablespoon olive oil. Add the diced onion and minced garlic and sauté until fragrant, about 2-3 minutes.
⏱️ 3 min
- 7
Add the diced red capsicum and green capsicum to the pan and cook for a few minutes until slightly tender, about 3-4 minutes.
⏱️ 4 min
- 8
Stir in 100g light cream cheese and 100ml skim milk, mixing until well combined and smooth.
⏱️ 2 min
- 9
Add the cornflour slurry (1 tablespoon cornflour mixed with a splash of water) to the sauce, stirring continuously until the sauce thickens, about 1-2 minutes.
⏱️ 2 min
- 10
Add 1 tablespoon lemon juice and 1 tablespoon chopped fresh parsley. Season the sauce with salt and pepper to taste.
⏱️ 1 min
- 11
Return the cooked chicken to the pan and mix it thoroughly with the creamy sauce, ensuring all chicken pieces are coated.
⏱️ 1 min
- 12
Serve the creamy lemon garlic chicken over a bed of the prepared creamy mash. Garnish with additional fresh parsley, if desired.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
Creamy Lemon Garlic Chicken Bowls
For the Creamy Low-Calorie Mash
- 300 grams potato
- 100 grams carrot
- 50 grams light cream cheese
- 50 ml skim milk
- to taste salt
- to taste pepper
For the Marinated Chicken
- 450 grams chicken breast, chopped
- 2 tablespoons light soy sauce
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon ginger powder
- to taste salt
- to taste pepper
For the Creamy Lemon Garlic Chicken
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1/2 red capsicum, diced
- 1/2 green capsicum, diced
- 100 grams light cream cheese
- 100 ml skim milk
- 1 tablespoon cornflour, mixed with a splash of water to form a slurry
- 1 tablespoon lemon juice
- 1 tablespoon fresh parsley, chopped
- to taste salt
- to taste pepper
Instructions
- 1
Peel and chop the potato and carrot into pieces. Place them in a pot, cover with water, and bring to a boil. Cook until tender, about 15-20 minutes.
⏱️ 20 min - 2
While the vegetables are cooking, chop the 450g chicken breast into bite-sized pieces.
⏱️ 5 min - 3
In a bowl, combine the chopped chicken breast with 2 tablespoons light soy sauce, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon paprika, 1/2 teaspoon ginger powder, salt, and pepper. Mix all ingredients thoroughly until the chicken is well coated. Set aside to marinate for at least 15 minutes.
⏱️ 5 min - 4
Once the potato and carrot are tender, drain the water thoroughly. Add 50g light cream cheese, 50ml skim milk, salt, and pepper to the pot with the cooked vegetables. Mash until the mixture is creamy and smooth. Set aside.
⏱️ 5 min - 5
Heat a large pan over medium-high heat. Add the marinated chicken and cook until browned and cooked through, about 5-7 minutes. Once cooked, remove the chicken from the pan and set aside.
⏱️ 7 min - 6
In the same pan, add 1 tablespoon olive oil. Add the diced onion and minced garlic and sauté until fragrant, about 2-3 minutes.
⏱️ 3 min - 7
Add the diced red capsicum and green capsicum to the pan and cook for a few minutes until slightly tender, about 3-4 minutes.
⏱️ 4 min - 8
Stir in 100g light cream cheese and 100ml skim milk, mixing until well combined and smooth.
⏱️ 2 min - 9
Add the cornflour slurry (1 tablespoon cornflour mixed with a splash of water) to the sauce, stirring continuously until the sauce thickens, about 1-2 minutes.
⏱️ 2 min - 10
Add 1 tablespoon lemon juice and 1 tablespoon chopped fresh parsley. Season the sauce with salt and pepper to taste.
⏱️ 1 min - 11
Return the cooked chicken to the pan and mix it thoroughly with the creamy sauce, ensuring all chicken pieces are coated.
⏱️ 1 min - 12
Serve the creamy lemon garlic chicken over a bed of the prepared creamy mash. Garnish with additional fresh parsley, if desired.
⏱️ 1 min