Description
A delicious and healthy recipe combining juicy chicken breast pieces in a sweet honey garlic sauce with creamy macaroni, making it a perfect protein-rich meal.
Ingredients
Scale
- 600–700 g chicken breast, cut into bite-sized pieces
- 2 tbsp unsalted butter (for the chicken)
- 4–6 cloves garlic, minced
- 3–4 tbsp liquid honey
- 3 tbsp light soy sauce (or gluten-free tamari)
- 60 ml chicken broth (or vegetable broth)
- 1 tbsp rice vinegar or apple cider vinegar
- Salt and freshly ground black pepper to taste
- 1/2 tsp paprika (optional)
- Fresh parsley, chopped, for garnish
- 250–300 g protein macaroni or whole wheat macaroni
- 3 tbsp unsalted butter (for the mac & cheese)
- 3 tbsp all-purpose flour
- 500 ml milk (whole or low-fat)
- 250–300 g shredded cheese (sharp cheddar and Gouda or Gruyère)
- 1/2 tsp mustard powder (or 1 tsp Dijon mustard)
- Pinch of nutmeg and cayenne pepper (optional)
Instructions
- Prepare the chicken: Wash, pat dry, cut into bite-sized pieces and season with salt and pepper.
- Chop the garlic: Peel and finely chop the garlic.
- Grate the cheese: Grate the cheese if not pre-grated.
- Measure the ingredients: Measure all remaining ingredients and have them ready.
- Sauté the chicken: In a large pan, melt 1 tbsp butter over medium-high heat and sauté the seasoned chicken until golden brown and cooked through, about 5-7 minutes.
- Make the sauce: In the same pan, melt the remaining 1 tbsp butter. Add the minced garlic and sauté for about 1 minute until fragrant, then stir in honey, soy sauce, chicken broth, and rice vinegar. Let simmer for 3-5 minutes until slightly thickened.
- Combine the chicken: Return the cooked chicken to the pan, mixing thoroughly with the honey garlic sauce.
- Cook the macaroni: Boil salted water in a large pot, add protein macaroni, and cook according to package instructions until al dente.
- Prepare the cheese sauce: In a separate pot, melt 3 tbsp butter over medium heat, add flour and cook, stirring continuously for 1-2 minutes. Slowly whisk in milk and bring to a simmer until thickened, about 5-7 minutes.
- Add the cheese: Remove the pot from heat, stir in the shredded cheese, mustard powder, nutmeg, salt, and pepper until smooth.
- Mix the macaroni: Combine the cooked macaroni with the cheese sauce until well coated.
Notes
Consider replacing butter with healthy fats like olive oil to reduce calories. Prepare chicken and cheese sauce in advance for quick meals during the week.
- Prep Time: 15
- Cook Time: 30
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 8g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 24g
- Cholesterol: 70mg
Keywords: High Protein, Honey Garlic Chicken, Mac and Cheese, Meal Prep, Healthy Dinner