Description
This High Protein Creamy Garlic Herb Cajun Chicken delivers juicy, spice-crusted chicken with fluffy mashed potatoes and a light, silky garlic herb sauce. It balances bold Cajun heat with a creamy finish that feels comforting without being too heavy. Perfect for a satisfying weeknight dinner that still fits high-protein goals. If you enjoy oven-baked chicken meals, try these Baked Chicken Drumsticks as well.
Ingredients
- 800 g boneless skinless chicken thighs (trimmed, bite-size pieces)
- 1.5 tsp salt (fine)
- 2 tsp Italian herbs (dried blend)
- 1.5 tsp chili flakes (adjust to taste)
- 1.5 tsp dried parsley
- 1.5 tsp garlic powder
- 1.5 tsp onion powder
- 1.5 tsp paprika (smoked or sweet)
- 2 tsp olive oil (for coating)
- 800 g white potatoes (peeled, 1-inch cubes)
- 20 g light butter (room temperature)
- 125 ml skimmed milk (warmed)
- 1.5 tsp salt (for mash)
- 1.5 tsp garlic powder (for mash)
- 10 g light butter (for sauce)
- 0.75 tsp salt (for sauce)
- 0.75 tsp Italian herbs (for sauce)
- 0.75 tsp chili flakes (for sauce)
- 0.75 tsp garlic powder (for sauce)
- 0.75 tsp onion powder (for sauce)
- 0.75 tsp parsley (for sauce)
- 0.75 tsp paprika (for sauce)
- 250 ml skimmed milk (for sauce)
- 40 g grated Parmigiano cheese (finely grated)
- 1 handful chopped spinach (fresh)
Instructions
- Preheat Oven: Preheat to 400°F (200°C) for 10 minutes until fully hot; rack in middle and tray lightly oiled.
- Season Chicken: Toss chicken with olive oil and all spices for 2 minutes until evenly coated; pieces should look well-covered and slightly glossy.
- Bake Chicken: Spread chicken in a single layer and bake at 400°F for 22–25 minutes until edges are golden and internal temperature reaches 165°F; juices should run clear.
- Boil Potatoes: Place potatoes in cold salted water, bring to a boil at 212°F and cook 12–14 minutes until fork slides through easily.
- Steam Dry: Drain potatoes, cover, and let sit 5 minutes; surfaces should look dry and fluffy, not wet.
- Mash Potatoes: Mash with butter, warm milk, salt, and garlic powder for 2–3 minutes until smooth and airy; no visible lumps.
- Start Sauce: In a pan over low heat (about 300°F), melt butter and toast spices for 2 minutes until fragrant but not browned.
- Add Liquids: Pour in milk, add parmesan and spinach, and cook 3–4 minutes at 300°F, stirring until smooth, slightly thick, and coating the back of a spoon.
- Rest Chicken: Remove chicken and rest 3 minutes; exterior should be lightly crisp while inside stays juicy.
- Serve: Plate mashed potatoes, top with sliced chicken, and spoon sauce over; dish should be hot and creamy with visible herbs.
Notes
- Substitute chicken breast for thighs, but reduce cook time to 18–20 minutes to prevent dryness.
- Make ahead by preparing mash and sauce up to 2 days in advance; store separately in airtight containers.
- Store leftovers in the fridge for up to 3 days; keep sauce separate for best texture.
- Reheat chicken in oven at 350°F for 10 minutes and sauce on stovetop at low heat for 3–4 minutes, stirring.
- For extra flavor, add a squeeze of lemon juice or a pinch of Cajun seasoning before serving.
- You can air fry chicken at 400°F for 12–15 minutes, shaking halfway, until golden and cooked through.
Nutrition
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