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Blake Bowman
Australia
Приєднався 8 кві 2023
Hi, i'm Blake, a home cook that loves teaching people how to make healthier and tastier meals in the simplest way possible. Enjoy.
High Protein Comfort Food - Hot Honey Chicken Mac and Cheese
Chicken Bites and Mac and cheese - name a better combination ill wait. This meal prep is sure to satisfy your cravings and provide you with a massive hit of protein. With over 50 grams of protein per serving and under 650 calories, you definitely need to add this meal prep to your rotation.
Low-Calorie Chicken Bites with Mac and Cheese Meal Prep
Ingredients:
650g chicken breast
160g all-purpose flour
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp salt
1 whole egg
70ml skim milk (or milk alternative)
2ml olive oil
275g macaroni pasta
250g light evaporated milk
20g parmesan cheese
90g light cheddar cheese
50g cream cheese
1 tsp salt (for cheese sauce)
90ml hot sauce (Franks or any hot sauce)
10g honey
A pinch of salt (for hot sauce)
Instructions:
Preheat the Oven:
Set the oven to 250°C (480°F) and prepare a large pot of water to boil on the stove.
Prepare the Chicken:
Flatten 650g of chicken breast by cutting horizontally or using a meat tenderizer. Slice into 2cm strips, then cube into 2x2cm pieces. Place the chicken in a bowl and set aside.
Make the Flour Coating:
In a large bowl, mix together 160g of flour, 1 tsp of garlic powder, onion powder, paprika, and salt.
Prepare the Egg Wash:
In a small bowl, whisk 1 egg and 70ml of milk together.
Coat the Chicken:
Dip each piece of chicken into the flour mixture, set on a plate, then coat in the egg and milk mixture, and roll again in the flour. Place on a plate and set aside.
Cook the Chicken:
Lightly oil a large oven tray with 2ml of olive oil. Place the coated chicken on the tray and bake in the preheated oven for 8 minutes, flipping halfway through.
Cook the Macaroni:
While the chicken is baking, cook 275g of macaroni in the boiling water according to package instructions (7-8 minutes).
Make the Cheese Sauce:
In a large pan over medium-high heat, combine 250g of evaporated milk, 20g of parmesan, 90g of cheddar cheese, 50g of cream cheese, and 1 tsp of salt. Simmer until the cheese melts and forms a smooth sauce (2-3 minutes), then set aside.
Make the Hot Honey Sauce:
In a small pan over medium heat, combine 90ml of hot sauce, 10g of honey, and a pinch of salt. Simmer for 60-90 seconds, then remove from heat.
Combine Macaroni and Cheese Sauce:
Drain the cooked macaroni and mix it with the cheese sauce in the large pan until evenly coated.
Coat the Chicken with Hot Honey Sauce:
Once the chicken is cooked, place half of the hot honey sauce in a large bowl, add the chicken bites, and top with the rest of the sauce. Toss until all pieces are evenly coated.
Meal Prep:
Divide the mac and cheese into 5 meal prep containers, followed by the chicken bites.
Enjoy your low-calorie, protein-packed comfort food!
Low-Calorie Chicken Bites with Mac and Cheese Meal Prep
Ingredients:
650g chicken breast
160g all-purpose flour
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp salt
1 whole egg
70ml skim milk (or milk alternative)
2ml olive oil
275g macaroni pasta
250g light evaporated milk
20g parmesan cheese
90g light cheddar cheese
50g cream cheese
1 tsp salt (for cheese sauce)
90ml hot sauce (Franks or any hot sauce)
10g honey
A pinch of salt (for hot sauce)
Instructions:
Preheat the Oven:
Set the oven to 250°C (480°F) and prepare a large pot of water to boil on the stove.
Prepare the Chicken:
Flatten 650g of chicken breast by cutting horizontally or using a meat tenderizer. Slice into 2cm strips, then cube into 2x2cm pieces. Place the chicken in a bowl and set aside.
Make the Flour Coating:
In a large bowl, mix together 160g of flour, 1 tsp of garlic powder, onion powder, paprika, and salt.
Prepare the Egg Wash:
In a small bowl, whisk 1 egg and 70ml of milk together.
Coat the Chicken:
Dip each piece of chicken into the flour mixture, set on a plate, then coat in the egg and milk mixture, and roll again in the flour. Place on a plate and set aside.
Cook the Chicken:
Lightly oil a large oven tray with 2ml of olive oil. Place the coated chicken on the tray and bake in the preheated oven for 8 minutes, flipping halfway through.
Cook the Macaroni:
While the chicken is baking, cook 275g of macaroni in the boiling water according to package instructions (7-8 minutes).
Make the Cheese Sauce:
In a large pan over medium-high heat, combine 250g of evaporated milk, 20g of parmesan, 90g of cheddar cheese, 50g of cream cheese, and 1 tsp of salt. Simmer until the cheese melts and forms a smooth sauce (2-3 minutes), then set aside.
Make the Hot Honey Sauce:
In a small pan over medium heat, combine 90ml of hot sauce, 10g of honey, and a pinch of salt. Simmer for 60-90 seconds, then remove from heat.
Combine Macaroni and Cheese Sauce:
Drain the cooked macaroni and mix it with the cheese sauce in the large pan until evenly coated.
Coat the Chicken with Hot Honey Sauce:
Once the chicken is cooked, place half of the hot honey sauce in a large bowl, add the chicken bites, and top with the rest of the sauce. Toss until all pieces are evenly coated.
Meal Prep:
Divide the mac and cheese into 5 meal prep containers, followed by the chicken bites.
Enjoy your low-calorie, protein-packed comfort food!
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i love you bro, you've made me realise that meal prep and diet food isn't as difficult as people make it out to be. Thank you for everything you do and hope to see ya bigger in the future!
Yummy
Mixing the sphagetti in is crazy.
I guess I’m crazy
Looks very good Nice and short video
so easy to make. we stan. never used evaporated milk before, but I should give it a crack, the bf usually makes mac and cheese and just makes a traditiional bechemel for it which well, is deep on the calories++
Looks fantastic thank you!
Fuck yeah
Pls make a low calorie chicken katsudon
Moroccan spice mix not available in Spain
You can use the following ingredients to create a Moroccan Spice mix: 2 tablespoons brown sugar 4 teaspoons paprika 4 teaspoons cumin 2 teaspoons cinnamon 1 teaspoon ground cloves 1 teaspoon ground ginger 1 teaspoon salt 2 teaspoons pepper ½ teaspoon cayenne (or more to taste)
Looks delicious, will try it out this weekend, and thank you for including calories/macros per item
Great content as always thank you. You should try thumbnails with black meal prep containers, would bring out the food more and lead to more clicks
Great content keep it up! I have one suggestion, include a calorie macro breakdown per ingredient. Could be in the description or as a table in your video. That would 1. set you apart from many meal prep channels who unfortunately totally make up macros and calories to gain popularity and 2. make it easier for viewers since they might not have the exact ingredient you are using (for example the exact brand of noodles. Also for example in this video you did not list the weight of noodles which would be helpful. (take a look at how another content creator does it , named Felu) Thanks again for the great recipes
@@zanzabar7878 thanks for the support, that’s a great suggestion I have thought about that in the past. I think I’ll have to start implementing it
rad brother! thanks for this, great inspo for some cookin' time.
need to steal this sauce.
Thanks for watching!
It couldn't have been any simpler than that. Thank you will surely try this one.
Thank!!
Blake, your vids always make me hungry!
Better get cooking then!
Awesome idea! I'll definitely give it a try🤤
You wont be disappointed!
Prefer rice instead of noodles so I’ll use the same recipe and serve with rice :)
That sounds like a great idea!
Looks absolutely delicious and simple to cook. Perfect meal prep. Thanks
No worries, thanks for the support I appreciate it!
Pad See Ew, more like Pad See Yum! Thanks for the recipe 👌
Hahah nice one!! Thanks for the support
I’m too retarded to understand how to do any of this
The macros are amazing! Even if I double the serving its quite good and filling for dinner! I will give this recipe a try! :)
Thanks!! you can even add double the meat for a larger protein hit!
@@Blake_Bowman I was planning on doing that :D
Oh heck yeah! Love some moussaka
Me too!
I think traditionally potatoes are in moussaka? While I'm not Greek every time I've eaten it there they have potatoes. I do think traditionally it's made with lamb mince but they do both beef or lamb now. Delicious thanks
From what I’ve read it seems it’s not traditional but nearly all the ones I’ve had have had it as well!
Those onions are definitely still raw.
Feel free to cook them longer if you want them cooked more
Call me weird but I would love the crunchy texture of onion XD
Is it actually this easier to prep meals every week or you just somehow make it seem easier? 😭
With some practice it’s definitely doable! Just have to plan ahead and practice your cooking skills !!
One of my faves so far! Keep killing it ❤❤
Thanks!
Another week another meal prep series video. Let's gooooooo!
@@usamamushtaq5641 let’s gooooo!
Made the pulled chicken and buffalo chicken burgers for the family and we loved them. Both were really easy to make. Can't wait to try the other burgers soon.
Great!! Glad to hear you enjoyed them
Awesome recipe. please ignore the paella police below! 😂
+1
Ahhaha thanks mate!
Definitely going to try this one! Thanks for sharing.
☺️
This is not paella, it's just rice with random things. Paella definitely doesn't have chorizo. With that kind of pan you are going to overcook the rice on the bottom and the rice on the top will be undercooked. Also, you can't make any kind of socarrat with a nonstick pan. Where's the safron at? I don't mind you putting whatever you want on your rice and eating it, to each their own, but calling it paella is just insulting.
Watch out the paella police are here!! You should go to the restaurant where I ate a chicken and chorizo paella in Madrid and let them know it shouldn’t have had chorizo in it, I’m sure they will appreciate your advice. As for the pan, not everyone is fortunate enough to have a paella pan or be able to afford one so they should just miss out on trying to make it ? The dish turned out perfectly fine, the rice was cooked evenly, socarrat was minimal but there, saffron was added with paprika and tasted it exactly like a paella should. Maybe just stick to leaving negative comments on random UA-cam channels and ill stick to making food that accessible to everyone.
@@Blake_Bowman Paella isn't from Madrid, it's valencian. I seriously doubt any local goes to that restaurant you are talking about and if they go they'll surely won't be asking for a chorizo paella... A paella pan is literally 15 euros in amazon. Again, I'm not saying your rice was bad or tasted bad, I'm just saying that's not a paella, rice looks very overcooked on the close up shots, it's supposed to be al dente. Sorry for the safron, I missed that. You should just show some respect for other's cultures and be a bit more humble, because you are taking a negative comment in youtube like a personal attack. I don't know you, I'm just pointing out how you are calling paella to something that it isn't. I bet it was a very nice and tasty rice with chicken and chorizo, but not a paella. I've made similar recipes to this and with that amount of rice there's no way the rice isn't overcooked if you got a bit of socarrat in a nonstick, seriously mate, just take the criticism and try to improve upon it instead of being so defensive.
Just wanna point out that only 5ml oil is added to the calories in the list of ingredients, but you're adding a lot more than 5ml of oil while cooking which isn't counted in. That looks like another 20ml of oil throughout.The calories are definitely more than the 500 kcal it says here.
Your right it’s not 5ml it’s also not 5ml on the chicken,probably lucky to be 2ml tbh, It’s more like 8-10ml on the whole dish based on the amount sprays I did throughout the video, I just went and weighed the bottle , did 15 sprays and it was 8ml. I’ll make sure it’s more accurate next time.
@@Blake_Bowman Its just that most of these meal prep videos lie about the calories (sometimes drastically) knowing that most people won't count them, that's why I'm suspicious. But I made that risotto, with a little tweak - replaced 50ml of cream with 200ml of light coconut oil, added it straight to the stock for the rice to absorb, gotta say the result was really good
@@metalmarten3478 Absolutely man, I will definitely aim to be more accurate. Glad that that turned out well for you, great using coconut milk!
Let's go!
LETSGOO!!
Good recipe
Thanks
@@Blake_BowmanWelcome 🤗
It looks very yummy chicken recipe friend😍😍
Thanks ☺️
Looks fantastic! Will cook up a batch this weekend for sure!
Let me know how it goes !
Why is there 200-250ml of cream in the ingredients, but you only add 50ml in the video?
It should only be 50ml
@@Blake_Bowman gotcha
Bruh, the ingredients aren't in the description?! That was so helpful to have when grocery shopping. Great video nonetheless
I’ve added the ingredients and instructions in the description now
@@Blake_Bowman lifesaver!
Hey I am confused about the macros at 0:12, it says 31 carb, 40 protein, and 15 fat (which would be 31 * 4 + 40 * 4 + 15 * 9 = 419 calories, but then it says overall it's only 330 calories? Which amount is the right amount? Looks delicious!
It’s meant to be 3 g of fat , 15 is for all 5 my bad. I’ve also round up the calories to 330 and the PCF are round to nearest whole number
Nice recipe, but my english is not the best. Could you add the ingredients in the description? I would appreciate it
Thanks for the reminder, I was Actaully meant to do that immediately
Those macros are insane. Thanks for this one, Blake. Your recipes are by far my favourite on UA-cam.
Honestly I was surprised myself. thanks for the support
This recipe saved my life. No 🧢
Glad to be of service 🫡
Love your work, sir. Looking forward to trying out a couple of these!
Thanks sir, hope you enjoy
You don’t know how clutch you came through with this recipe 😭may both sides of your pillow be cold forever 🫡
Hahahahahah Thankyou
I made this and I think it would be quite good, however 1 TABLESPOON of pepper and salt is WAY too much. It is super salty and peppery with that amount. I suggest maybe 1 teaspoon each.
That’s unfortunate, I didn’t find it overly salty or peppery. I used fresh cracked pepper so if powder pepper was used this could make a difference. Also the sodium levels of the cheese used could make a difference also
He did it right fresh black pepper the BEST....And! Read up about the health benefits.
Just discovered your channel going through recipes every week and picking something there, keep on going :)
Thanks, hope you enjoy !!