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–+ servings

Creamy Lemon Garlic Chicken Bowls

Yogurt-marinated air fryer chicken thighs served over bone broth mash with a silky creamy lemon garlic parmesan sauce and steamed greens. 41g of protein per bowl and tastes like a restaurant meal.
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Prep Time 10 minutes
Cook Time 30 minutes
Marinating time 30 minutes
Servings: 4
Course: dinner, meal prep
Calories: 470
Ingredients Method Nutrition Notes

Ingredients
  

Mash:
  • 850 g Spud Lite potatoes peeled and roughly chopped
  • ¼ cup light milk
  • 1 tbsp 15–20g bone broth paste (sub butter)
  • Salt & pepper to taste
Chicken:
  • 600 g chicken thighs 4 medium
  • 50 g plain yogurt
  • ½ lemon juiced
  • 2 cloves garlic minced
  • Onion powder, paprika, all purpose seasoning, salt & pepper to taste
Creamy Lemon Garlic Sauce:
  • 5 g butter sub for olive oil
  • 4 cloves garlic minced
  • Dash of paprika
  • Juice of 1 large lemon
  • 300 ml chicken stock
  • 200 ml light cream
  • 15 g parmesan grated
  • Salt & pepper
To Serve:
  • Steamed broccolini & green beans
  • Fresh or semi dried parsley, parmesan & lemon zest

Method
 

  1. Mix yogurt, lemon juice, garlic, and seasonings. Coat chicken thighs and marinate 30 minutes to overnight.
  2. Boil potatoes until soft, then drain well. Mash or put through a ricer (see notes) with bone broth paste, milk, salt and pepper until smooth. Keep warm.
  3. Air fry chicken at 190°C for 18 minutes, flipping halfway, until golden and cooked through.
  4. Sauté garlic and paprika in butter for 1–2 minutes. Add lemon juice then chicken stock, and simmer for 4–5 minutes. Add light cream and parmesan, stir well and simmer on low for 2–3 minutes until slightly thickened.
  5. Season to taste, then add the cooked chicken thighs and let it simmer on low for an extra 1-2 minutes before topping with extra parmesan, parsley and lemon zest.
  6. Assemble: add Mash, top with steamed broccolini and green beans. Then add the cooked Chicken and spoon sauce over generously. Finish with parsley, parmesan, and lemon zest.

Nutrition

Calories: 470kcalCarbohydrates: 31gProtein: 41gFat: 19g

Notes

Tips:
  • Drain your potatoes really well before mashing or ricing.
  • Use a potato ricer for the smoothest mash.
  • Use bone broth paste in place of butter in the mash to keep it lower calorie and higher in protein. I use best of the bone original bone broth paste.
  • Sub coconut cream for light cream to make dairy free.
  • Can cook chicken in a pan at medium-high heat for 5–6 minutes per side instead of the air fryer.

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