High-Protein Chicken and Creamy Potatoes Meal Prep

Steps

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1. 1
   Prepare potatoes and cauliflower: rinse potatoes and leave skin on, halve lengthwise then cut into small bite-sized pieces. Cut cauliflower into florets and halve any large ones. Measure out 600g of each and set aside in a bowl.
   ▶ ≈0:00
2. 2
   Prepare aromatics: dice 2 medium onions (about 100g total) and mince 2 garlic cloves. Combine 500ml water with 15g stock powder in a glass.
   ▶ ≈0:45
3. 3
   Sauté onions and garlic: heat a 24cm pot over medium heat, add 20g butter. Once melted and hot, add onions with a pinch of salt and stir-fry for 7–8 minutes until translucent and beginning to caramelize. Add garlic and cook for 1 minute until fragrant and lightly browned.
   ▶ ≈1:11
4. 4
   Steam potatoes and cauliflower: add potatoes, cauliflower, and stock to the pot (the liquid does not need to fully submerge the vegetables). Cover with a lid and simmer over medium heat for 12–14 minutes until tender.
   ▶ ≈1:52
5. 5
   Prepare chicken and vegetables: slice 1000g chicken breast into 1cm (½ inch) thick slices. Cut 2 bell peppers in half lengthwise, then into thin strips, then into small bite-sized pieces. Dice 2 yellow onions.
   ▶ ≈2:10
6. 6
   Prepare gravy liquid: combine 500ml water with 15g stock powder and 15g gelatin powder in a bowl. The gelatin will thicken the gravy without needing homemade bone broth.
   ▶ ≈2:38
7. 7
   Check and purée potatoes: test potatoes and cauliflower with a knife—they should yield easily. Transfer the entire pot contents including broth into a blender. Add 200g cream cheese, 100ml milk, and plenty of black pepper. Blend on high for 60 seconds until smooth.
   ▶ ≈3:06
8. 8
   Sear chicken: heat a pan over medium-high heat, add 4g oil. Working in batches, cook chicken slices seasoned with salt and pepper for 1 minute per side until golden but still slightly undercooked (it will finish cooking in the microwave later and from residual heat). Repeat with remaining chicken, adding 4g more oil for the second batch.
   ▶ ≈3:44
9. 9
   Sauté onions and peppers: add 8g oil to the same pan, stir-fry the diced onions and bell peppers seasoned with salt and pepper for 8–10 minutes until translucent and caramelized. Add 30g mustard and stir for 30 seconds.
   ▶ ≈4:26
10. 10
    Make gravy: pour in the prepared stock with gelatin (lumps will dissolve immediately as it heats). Simmer for 5 minutes until thickened and reduced. Turn off heat, add 20g butter, and stir until melted.
    ▶ ≈4:51
11. 11
    Portion into containers: divide creamy potato purée, chicken, and gravy evenly into 5 meal prep containers. Once cooled, cover and refrigerate for up to one week.
    ▶ ≈5:23