Name: Garlic Butter Chicken & Creamy Potatoes
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: American / Healthy Comfort Food
Ingredients: 800 Raw Chicken Breast - Cut into bite-sized cubes; 1.5 tsp Fine Salt - Adjust to taste; 2 tsp Dried Parsley - For herbal seasoning; 1 tsp Chilli Flakes - For gentle warmth and color; 2 tsp Garlic Powder - For savory base flavor; 2 tsp Onion Powder - For aromatic depth; 2 tsp Paprika - Sweet or smoked paprika; 2 tsp Olive Oil - To bind the seasoning coat; 25 Light Butter - Divided: for searing and extra finishing once cooked; 1 tbsp Minced Garlic - Freshly minced for finishing; 1 tbsp Fresh Parsley - Finely chopped for vibrant garnish; 800 White Potatoes - Washed and cut into small, uniform cubes; 1 tsp Fine Salt - For potato seasoning; 1 tsp Dried Parsley - For herb coat; 1 tsp Chilli Flakes - For subtle kick; 1 tsp Garlic Powder - For potato crust; 1 tsp Onion Powder - For savory roast; 1 tsp Paprika - For golden crisp color; 1 Cooking Spray or Olive Oil - Optional light mist for roasting/air frying; 250 ml Light Evaporated Milk - For protein-rich, silky cream sauce base; 150 Garlic & Herb Cream Cheese - Philadelphia or light brand, for luxurious velvet reduction

A high-protein, macro-friendly meal prep masterpiece by Jalal Sameja featuring tender chicken breast seared in garlic herb butter and paired with crispy golden potatoes tossed in a rich, velvety garlic-herb cream sauce (551 kcal, 51g protein).

If you are searching for the ultimate meal prep recipe that combines restaurant-caliber flavor with elite fitness nutrition, look no further than Garlic Butter Chicken & Creamy Potatoes by culinary fitness creator Jalal Sameja (@jalalsamfit). Delivering an incredible 51g of protein and only 551 calories per serving, this dish proves that healthy eating never has to mean sacrificing deep, indulgent comfort food flavors.

The genius of this recipe lies in its dual-component harmony: lean chicken breasts are cut into bite-sized morsels, seasoned with garlic, paprika, and chili flakes, and seared to golden perfection before being basted in rich garlic herb butter. Meanwhile, fresh white potatoes are roasted or air-fried until golden and blistered, then folded into a velvety cream sauce made effortlessly with light evaporated milk and garlic-and-herb cream cheese. Easy to prepare in under 40 minutes and yielding 4 complete portions, it is the definitive high-protein meal prep to power your fitness goals all week long.

Cooking Progress Step 1 of 6

Step 1

1. Season and marinate the chicken cubes

Slice the 800g raw chicken breasts into bite-sized 1-inch cubes. Transfer to a bowl and add 1.5 tsp salt, 2 tsp dried parsley, 1 tsp chilli flakes, 2 tsp garlic powder, 2 tsp onion powder, 2 tsp paprika, and 2 tsp olive oil. Mix and massage thoroughly until the chicken is evenly coated and turns a deep reddish-orange color. Set aside to marinate while preparing the potatoes.

CHEF'S TIP / PRO NOTE

Cutting the chicken into uniform 1-inch cubes ensures they cook evenly and brown quickly on high heat without drying out.

Step Timer

10:00

Step 2

2. Season and roast or air-fry the potatoes

Wash and cut 800g uncooked white potatoes into small, uniform cubes. Place in a bowl and add 1 tsp salt, 1 tsp dried parsley, 1 tsp chilli flakes, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, and an optional light mist of cooking spray or olive oil. Mix until evenly seasoned. Spread out in a single layer on a parchment-lined baking sheet or air fryer basket. Oven bake or air fry at 200°C (400°F) for 20 to 22 minutes until crispy and golden brown.

CHEF'S TIP / PRO NOTE

Do not overcrowd the baking sheet or air fryer basket. Giving the potatoes ample room ensures maximum airflow and a crisp, blistered golden exterior.

Step Timer

22:00

Step 3

3. Sear chicken in skillet over medium-high heat

Place a large skillet or pan over medium-high heat and melt the light butter. Add the marinated chicken breast cubes in an even single layer. Cook undisturbed for 3 to 4 minutes to form a savory golden crust, then toss and cook for another 3 to 4 minutes (6 to 8 minutes total) until fully cooked through and golden brown.

CHEF'S TIP / PRO NOTE

Resist moving the chicken constantly during the first 3 minutes; allowing it to sear undisturbed builds caramelized fond on the bottom of the pan that enriches the final sauce.

Step Timer

08:00

Step 4

4. Baste chicken with garlic butter and set aside

Reduce the stove heat to low. Add the extra light butter, 1 tablespoon of freshly minced garlic, and 1 tablespoon of chopped fresh parsley directly into the pan with the chicken. Toss and baste continuously for 1 to 2 minutes until the garlic is intensely fragrant and every chicken cube is glistening in garlic butter. Transfer the coated chicken to a plate and set aside, leaving pan juices behind.

CHEF'S TIP / PRO NOTE

Lowering the heat before adding fresh garlic prevents it from turning bitter or burning while extracting maximum aromatic richness into the melted butter.

Step Timer

02:00

Step 5

5. Simmer and thicken the creamy garlic herb sauce

In the same pan over low heat, pour in 250ml of light evaporated milk and add 150g of garlic & herb cream cheese. Stir continuously with a whisk or wooden spatula, scraping up any delicious browned bits from the pan. Simmer gently for 3 to 5 minutes until the cheese is completely melted, smooth, and the sauce thickens into a velvety consistency.

CHEF'S TIP / PRO NOTE

Light evaporated milk delivers high protein density and creamy silkiness with far fewer calories and saturated fats than traditional heavy whipping cream.

Step Timer

05:00

Step 6

6. Fold crispy potatoes into sauce and assemble

Add the hot, crispy roasted potatoes straight into the simmering creamy garlic herb sauce. Gently fold until every potato cube is generously enveloped in the rich sauce. Divide the creamy potatoes and garlic butter chicken evenly into 4 meal prep containers or dinner plates. Garnish with a pinch of extra chili flakes and fresh parsley, and enjoy warm!

CHEF'S TIP / PRO NOTE

Fold the potatoes in gently just before serving or packing so they absorb the luscious sauce while preserving their crisp roasted texture.

Step Timer

01:00

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