Ingredients

Method

1. 1

   In a large bowl, combine the cubed chicken breast with salt, black pepper, garlic powder, oregano, smoked paprika, dried basil, and olive oil. Mix thoroughly with your hands until the chicken is evenly coated.

2. 2

   Melt 10g of reduced-fat butter in a large pan over medium-high heat. Add the seasoned chicken in batches and cook for 4-5 minutes on each side until golden brown and juicy. Once cooked, remove the chicken from the pan and set it aside.

3. 3

   In the same pan, melt 20g of reduced-fat butter. Add the sliced red onions and cook over medium-low heat for 10-12 minutes, stirring occasionally, until they are soft and caramelized.

4. 4

   To the caramelized onions, add salt, black pepper, smoked paprika, and chili flakes. Stir in the chopped sundried tomatoes and minced garlic. Cook for an additional 2 minutes, mixing well.

5. 5

   Lower the heat. Pour in the milk, then add the light cream cheese and grated parmesan. Stir continuously until the cheeses have melted and the sauce is smooth and creamy.

6. 6

   Return the cooked chicken to the pan with the sauce. Add fresh parsley and stir everything together until the chicken is fully coated in the creamy sauce.

7. 7

   In a separate pan, melt 10g of butter. Add the minced garlic and sauté for about 2 minutes until fragrant.

8. 8

   Add salt and mixed herbs to the garlic. Then, add the cooked basmati rice and mix until everything is well combined.

9. 9

   Add fresh lemon zest and the juice of half a lemon to the rice. Mix again until the rice is fluffy and fragrant.

10. 10

    Portion the lemon herb rice and the caramelized onion creamy chicken into meal prep containers. Serve immediately or store for later.