High-Protein Cheesy Chicken & Rice Bowls

2 lbs (908g) boneless skinless chicken breast

1 tsp smoked paprika

1 tsp garlic powder

1 tsp Italian seasoning

½ tsp salt

½ tsp black pepper

Method: Season and air fry at 375°F for 15–18 min until fully cooked. Let rest,

then chop into bite-sized pieces.

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🧀 Cheesy Sauce Base:

2 oz (56g) reduced-fat cream cheese

½ cup (120g) low-fat cottage cheese

¼ cup (20g) cheese powder (like from boxed mac & cheese)

2 tbsp grated parmesan (about 10g)

½ cup (120ml) low-sodium chicken broth

½ medium onion, diced

2 cloves garlic, minced

2 handfuls (about 60g) fresh spinach

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🍚 Grain Base:

3 cups cooked rice (about 1 cup dry = ~180g uncooked) — white or brown

You can sub with cauliflower rice to lower carbs if preferred.

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🌞 Optional Add-Ins:

¼ cup (30g) chopped sun-dried tomatoes (for flavor and antioxidants)

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🔪 Instructions:

Cook Chicken:

Season chicken breast and air fry until cooked through (internal temp 165°F).

Cube and set aside.

Make Veggie-Cheese Base:

In a large pan, sauté diced onion and garlic in a splash of broth until soft (3–5

minutes).

Add spinach and cook until wilted. Stir in cream cheese, cottage cheese,

parmesan, and cheese powder.

Combine with Rice & Chicken:

Add in the chicken broth and cooked rice. Stir until all cheese is melted and

mixture is creamy.

Add chopped chicken and sun-dried tomatoes, stir to combine. Taste and adjust

seasoning as needed.

Serve warm.

Garnish with extra parmesan or red pepper flakes if desired.