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

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast
• Instead of Onion Powder: Finely minced fresh onion (use less)
• Instead of Garlic Powder: Fresh minced garlic (1 clove)
• Instead of Smoked Paprika: Regular paprika, Chipotle powder
• Instead of Black Pepper: White pepper
• Instead of High‑Protein Greek Yogurt: Plain Skyr, Low‑fat cottage cheese (blended)
• Instead of Chili Sauce: Sriracha, Tabasco, Harissa
• Instead of Panko Breadcrumbs: Corn flakes (crushed), Fine regular breadcrumbs
• Instead of Eggs: Egg replacer (1 tbsp per egg)
• Instead of Macaroni Pasta: Whole‑wheat pasta, Gluten‑free pasta
• Instead of Milk: Unsweetened almond milk (lower fat)
• Instead of Cheddar Cheese: Sharp cheddar, Colby
• Instead of Mozzarella Cheese: Provolone, Monterey Jack
• Instead of Dijon Mustard: Whole grain mustard, Yellow mustard (less sharp)
• Instead of Flat‑Leaf Parsley: Fresh basil, Cilantro
• Instead of Olive Oil Spray: Vegetable oil spray, Brush with oil

Equipment Needed

• Sharp Knife
• Cutting Board
• Large Bowl
• Small Bowl
• Whisk or Fork
• Baking Sheet
• Parchment Paper or Aluminium Foil
• Oven
• Pot for Boiling Water
• Colander
• Saucepan or Skillet
• Measuring Spoons
• Tongs
• Squeezy Bottle (optional)

Critical Steps — Do Not Skip

• Butterfly and slice chicken evenly
• Preheat oven to 220°C
• Bake chicken until internal temp 74°C
• Cook pasta al dente (1 minute less)
• Make cheese sauce without boiling

Chef Tips from the Video

• Use a meat thermometer to guarantee safe doneness without overcooking.
• For extra flavor, add a pinch of smoked salt to the chicken seasoning.
• A dash of nutmeg in the cheese sauce adds depth without being noticeable.
• If you like extra heat, mix a little extra chili sauce into the yogurt after portioning.

Troubleshooting

Storage

Refrigerator: Store mac and cheese, chicken, and sauce in separate airtight containers for up to 4 days.

Freezer: Cooked chicken freezes well for up to 2 months; do not freeze the yogurt sauce (it may separate).

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the chili yogurt sauce a day ahead and store it in the squeeze bottle.
• Bake the chicken, let it cool, then store in the fridge; reheat in a hot oven to retain crispness.
• Cook the pasta and cheese sauce, combine, and store; reheat gently on the stove with a splash of milk.