Creamy garlic parmesan chicken and potatoes
60 min · 63 g protein · 552 cals / serving
Roasted baby potatoes, chicken and broccoli baked together under a creamy garlic and parmesan sauce, topped with mozzarella and browned until bubbling. The sauce is blended cottage cheese and milk, which makes it silky, cheesy and stable in a hot oven.
Ingredients
- 1 1/3 lb gold potatoes, baby, halved
- 2 tsp olive oil, divided
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp salt, divided
- 1/2 tsp black pepper
- 1 1/2 lb chicken breast, in 3 cm (1-inch) chunks
- 1/2 tsp garlic powder
- 1 large head broccoli, in small florets
Garlic parmesan sauce
- 1 1/4 cups cottage cheese (1%), low-fat
- 1 cup skim milk
- 1 tbsp cornstarch
- 1/3 cup grated parmesan
- 6 cloves garlic, minced
- 1/2 cup mozzarella cheese, shredded
To serve
- 2 tbsp fresh parsley, chopped
Steps
- Heat the oven to 425°F. Toss the potatoes in a 23 × 33 cm (9 × 13 inch) baking dish with 1 teaspoon of the oil, the paprika, oregano, half the salt and the pepper. Roast 20 minutes, until starting to brown.
- Meanwhile, toss the chicken with the garlic powder and the rest of the salt.
- Make the sauce: blend the cottage cheese, milk, cornstarch and parmesan until completely smooth. Warm the remaining oil in a saucepan over medium heat and cook the garlic for 1 minute without letting it brown. Pour in the blended sauce and stir until it bubbles gently at the edges and thickens, 3–4 minutes; do not let it boil hard.
- Add the chicken and broccoli to the potatoes, pour the sauce over everything and scatter the mozzarella on top. Bake 20–25 minutes, until the chicken reaches 165°F, the potatoes are tender and the cheese is bubbling and browned at the edges.
- Rest 5 minutes so the sauce thickens, then scatter with parsley.
Good to know
Will cottage cheese really make a smooth sauce?
Yes, if you blend it until no curds are left; it turns into something close to a light alfredo. The cornstarch keeps it from splitting in the hot oven, so do not skip it.
Can I use cream cheese instead?
Leave out the cottage cheese, simmer the milk with the cornstarch and garlic until it thickens, then whisk in 1/4 cup of light cream cheese and the parmesan off the heat. It is richer and tangier, but you lose about 8 g of protein per plate and the score drops to about 62 instead of 69.
Can I skip the broccoli?
Yes. The broccoli adds volume, color and something green to soak up the sauce; without it the dish is denser, at about the same score.
Per
- Calories
- 113
- Protein
- (47%)
- 13 g
- Fat
- (24%)
- 3 g
- Carbohydrates
- (29%)
- 9 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 247 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 2209 kcal goes into the pot and 2387 g of ingredients comes out as about 1950 g of food: 113 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.