Korean Sticky Chicken & Rice Bowls
Serves 4. Ready in 35 min.
High-Protein Creamy Garlic Chicken
Creamy garlic chicken without pouring half a carton of cream into the pan. Greek yoghurt, milk and Parmesan make the sauce, and broccoli goes alongside. Just keep the heat gentle when the yoghurt goes in, unless you fancy scrambled sauce.
- Serves
- 4
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
Per serving, estimated
- Calories
- 298
- Protein
- 46g
- Carbs
- 11g
- Fat
- 8g
- Fibre
- 3g
Worked out from the ingredients as listed. Not lab-tested, and brands vary, so check your own labels if you are tracking closely.
Ingredients
- 650 g chicken breast fillets
- 10 ml olive oil
- 4 garlic cloves
- 150 g plain low-fat Greek yoghurt
- 100 ml low-fat milk
- 150 ml chicken stock
- 20 g Parmesan
- 1 tsp Dijon mustard
- 1 tsp paprika
- 400 g broccoli
- Freshly ground black pepper, to taste
- Optional, to serve: 120 g cooked rice or 150 g cooked potato per serving (not included in the nutrition)
Method
- Season chicken with paprika and pepper; sear in oil until golden.
- Add garlic briefly, then stock; simmer chicken until cooked through.
- Steam broccoli separately.
- Turn heat low; temper yoghurt with warm pan liquid, then stir in with milk, mustard and Parmesan without boiling.
- Serve chicken and sauce with broccoli, and the optional rice or potato.
