Caramelised Onion Creamy Chicken and Lemon rice

From Jalalsamfit on Facebook – High protein

Serves 4  606 Calories per portion – 56g protein-56g carbs-17g fat

Ingredients

For the chicken:

• 1kg Chicken Boneless, cubed
• 1.5 tsp Salt
• 1.5 tsp Black pepper
• 2 tsp Garlic granules
• 2 tsp Dried Oregano
• 2 tsp Smoked Paprika
• 2 tsp Dried Basil
• 3 tsp Olive Oil
• 10g Reduced Fat Butter

For the Caramelised Onion Creamy sauce:

• 20g Reduced Fat Butter
• 350g Onion, finely sliced
• 1/2 tsp Salt
• 1/2 tsp Black Pepper
• 1 tsp smoked Paprika
• 1 tsp Chilli Flakes
• 80g Sundried Tomatoes
• 10g Minced Garlic
• 380ml Skimmed Milk
• 180g Reduced Fat Cream Cheese
• 50g Parmesan, grated
• 1 tbsp Fresh Parsley, optional

For the Lemon Rice:

• 10g Reduced Fat Butter
• 15g Minced Garlic
• 1/2 tsp Salt
• 2 tsp Mixed Herbs
• 250g Uncooked Basmati Rice
• 1.5 tsp Lemon Zest
• Juice of 1/2 Lemon

Method

For the Chicken:

1. In a bowl, add all the spices to the chicken cubes, and mix thoroughly.
2. In a large frying pan, cook on a medium heat, for about 5 minutes each side, until cooked through.
3. Set aside while you prepare the sauce.

For the Creamy Sauce:

1. In a frying pan, melt the butter, then add the onions.
2. Cook for about 15 minutes, stirring occasionally, until soft and caramelised.
3. Lower the heat, and add the milk and cream cheese. Stir gently, until the sauce is a nice smooth consistency.
4. Add the fried chicken, prepared earlier, to the sauce, and mix well.

For the Lemon Rice:

1. Boil the rice, and drain the water.
2. In a pan, melt the butter, then add the garlic and herbs and spices. Fry for a couple of minutes.
3. Add the boiled rice, and fry for 2 minutes.
4. Add the lemon juice and zest, and mix thoroughly.
5. Serve with the caramelised onion creamy chicken, and enjoy!

Great for meal prepping. This recipe makes 4 servings. Each serving contains 606 Calories. Can be stored in the fridge for up to 5 days.