Crispy Chicken with Cheesy Mac and Creamy Chili Yogurt Sauce

Ingredients

• 900 g Chicken Breast (Butterflied and sliced into fillets)
• 2 tsp Onion Powder
• 2 tsp Garlic Powder
• 2 tsp Smoked Paprika
• 1 pinch Salt
• 0.5 tsp Black Pepper (Cracked fresh pepper)
• 180 g High‑Protein Greek Yogurt (Plain, unsweetened)
• 1 tbsp Chili Sauce (Any hot sauce you like)
• 125 g Panko Breadcrumbs (Fine Japanese breadcrumbs)
• 3 Eggs (Large, beaten)
• 400 g Macaroni Pasta (Dry elbows or shells)
• 375 ml Milk (Whole or 2% milk)
• 100 g Cheddar Cheese (Shredded)
• 75 g Mozzarella Cheese (Shredded or sliced and torn)
• 1 tbsp Dijon Mustard
• 1 bunch Flat‑Leaf Parsley (Chopped, optional garnish)
• 1 spray Olive Oil Spray (For coating baking sheet and chicken)

Instructions

1. Butterfly and Slice Chicken

   Place each chicken breast on a cutting board, hold the top with one hand and slice into the side with a sharp knife to open like a butterfly. Then cut each butterflied breast in half to create two even fillets.

   Time: PT10M

2. Season Chicken

   In a large bowl combine the chicken fillets with 2 tsp onion powder, 2 tsp garlic powder, 2 tsp smoked paprika, a pinch of salt and about ½ tsp freshly cracked black pepper. Use clean hands to coat every piece evenly.

   Time: PT5M

3. Prepare Chili Yogurt Sauce

   In a small bowl whisk together 180 g plain Greek yogurt, 1 tbsp chili sauce, a pinch of salt and a pinch of cracked black pepper until smooth. Transfer to a squeeze bottle for later drizzling.

   Time: PT3M

4. Set Up Coating Station

   Spread 125 g panko breadcrumbs on a shallow tray. In another bowl whisk the 3 eggs until fully blended.

   Time: PT5M

5. Bread the Chicken

   Dip each seasoned chicken fillet into the beaten eggs, ensuring full coverage, then press into the panko, coating all sides. Shake off excess and place on a clean tray.

   Time: PT7M

6. Preheat Oven

   Preheat the oven to 220°C (390°F).

   Time: PT10M

   Temperature: 220°C

7. Prepare Baking Sheet

   Line the baking sheet with parchment paper or aluminium foil and spray lightly with olive oil. Place the coated chicken on the sheet and spray the top side with oil as well.

   Time: PT5M

8. Bake Chicken

   Bake the chicken for 18‑20 minutes, flipping halfway through, until golden brown and the internal temperature reaches 74°C.

   Time: PT20M

   Temperature: 220°C

9. Cook Pasta

   Bring a large pot of salted water to a boil. Add 400 g macaroni and cook 1 minute less than the package directions (about 8 minutes). Drain and set aside.

   Time: PT10M

   Temperature: 100°C

10. Make Cheese Sauce

    In a saucepan over medium‑low heat warm 375 ml milk until just hot (do not boil). Stir in shredded cheddar and mozzarella until melted, then add 1 tbsp Dijon mustard, a pinch of salt and cracked black pepper. Keep the heat low to avoid scorching.

    Time: PT5M

11. Combine Pasta and Sauce

    Add the drained macaroni to the cheese sauce, folding gently until every piece is coated and the sauce becomes glossy.

    Time: PT3M

12. Portion and Finish

    Divide the cheesy mac into five meal‑prep containers, create a bed for the chicken, slice the baked chicken into strips (or dice), place on top, drizzle with the chilled chili yogurt sauce, and garnish with chopped parsley if desired.

    Time: PT5M

Nutrition Facts

Calories

760

Protein

45 g

Carbohydrates

70 g

Fat

30 g

Fiber

3 g