Garlic Chicken and Potatoes Skillet (High-Protein Recipe) | Eati

- Chicken - Potatoes - Garlic - Herbs (thyme or Italian seasoning) - Olive oil - Onion - Chicken broth - Salt and pepper

1. Season chicken and set aside. 2. Sear chicken in a skillet with olive oil until browned. 3. Add onion and garlic; cook until fragrant. 4. Add potatoes and broth; cover and simmer until potatoes are tender. 5. Finish with herbs, adjust seasoning, then serve and log your portion in Eati.

Calories: 504 kcal per serving (estimated) Fat: 21g Protein: 43g Tip: keep the oil measured to control fat while keeping flavor strong.

Potatoes have an unfair reputation in diet culture — they're often treated as 'bad carbs' or a weight-loss enemy. In reality, potatoes are one of the most filling foods per calorie you can eat, which makes them excellent for fat loss. The science: • Boiled potatoes top the scientific satiety index — more filling per calorie than any other food tested. • A medium potato (150g) is only ~120 calories with 4g protein, 3g fiber, and nearly 1/3 of your daily vitamin C. • They're naturally low in fat and high in potassium (more per serving than a banana). Why potatoes often cause weight gain: It's not the potato — it's the preparation. Compare: • Baked potato (150g): 120 cal, 0g fat. • Mashed with butter and cream: 300 cal, 15g fat. • French fries (medium): 380 cal, 18g fat. • Potato chips (1 oz bag): 150 cal, 10g fat. The whole potato is fine; the added fats are the issue. This skillet uses measured olive oil (not a puddle) and boils/roasts the potatoes rather than frying — keeping them in their most filling form. For more on choosing the right foods, see best foods for weight loss and high-protein low-calorie foods.

Not all potatoes cook the same way. Choosing the right variety makes or breaks a one-pan skillet: Baby/new potatoes (best for this recipe): • Small, thin-skinned, hold their shape. • Cook in 15–20 min when halved. • Naturally buttery flavor. • Examples: fingerling, red baby potatoes, baby Yukon Gold. Yukon Gold: • Buttery, yellow flesh. • Hold shape well when cubed. • Good balance of starch and creaminess. • Best all-around choice for skillets. Red potatoes: • Waxy, hold shape very well. • Less starchy — stay firm. • Thin skins don't need peeling. Russets (not recommended for skillet): • Very starchy, fall apart easily. • Better for baking, mashing, frying. • Can be used but require careful handling. Sweet potatoes (for variation): • Add fiber and beta-carotene. • Cook slightly faster than white potatoes. • Different flavor profile, pairs beautifully with garlic and rosemary. Nutrition comparison (per 150g / 1 medium): • Yukon Gold: 120 cal, 3g protein, 2g fiber. • Red: 110 cal, 3g protein, 2g fiber. • Sweet potato: 135 cal, 2g protein, 4g fiber. • Russet: 135 cal, 4g protein, 2g fiber. All are good choices — pick based on texture preference.

The difference between mushy and crispy potatoes comes down to technique: Step 1 — Partially pre-cook (optional but game-changing): • Parboil potato chunks in salted water for 5 minutes. • Drain and let steam-dry for 2 minutes. The rough surface crisps better. • Alternatively, microwave cubed potatoes for 4 minutes to partially cook. Step 2 — Use a hot, well-seasoned skillet: • Cast iron or heavy stainless steel give the best sear. • Non-stick works but doesn't develop the same crispy crust. • Preheat 2–3 minutes before adding oil. Step 3 — Don't crowd the pan: • Potatoes steam instead of sear when crowded. • Use a larger skillet or cook in batches. Step 4 — Don't move them early: • Let potatoes sit undisturbed for 5–7 minutes per side. • Moving them too early prevents a crust from forming. Step 5 — Finish with flavor: • Fresh garlic should be added in the last 2 minutes to avoid burning. • Herbs (thyme, rosemary) go in right before serving. • A squeeze of lemon juice brightens everything. Crispy potato pro tip: Add 1 tsp of cornstarch to dry potatoes before cooking — it creates an extra crispy exterior. Adds only 10 cal per serving.

The same chicken + potato base adapts beautifully to different cuisines: 1. Mediterranean: • Add olives, cherry tomatoes, and lemon slices. • Top with crumbled feta (1 oz, 75 cal) and fresh oregano. • Use oregano-heavy herb blend instead of rosemary. 2. Greek: • Add tzatziki sauce on top (Greek yogurt + cucumber + dill, 30 cal per 1/4 cup). • Season potatoes with lemon + oregano + pepper. • Serve with a side Greek salad. 3. Moroccan: • Replace Italian herbs with cumin, coriander, paprika, and cinnamon. • Add preserved lemon or lemon zest. • Top with chopped almonds and cilantro. 4. Cajun: • Use cajun seasoning on both chicken and potatoes. • Add bell peppers and smoked sausage (for higher-cal bulk version). • Serve with hot sauce and scallions. 5. Asian-inspired: • Use sweet potatoes instead of regular. • Season with ginger, garlic, soy sauce, and sesame oil. • Top with scallions and sesame seeds. Each variation changes calories by only 30–100 per serving. Log any version in Eati to track macros accurately.

This one-pan meal is already complete, but pairing it with a simple side brings the plate together: Green side suggestions: • Arugula salad with lemon vinaigrette (50 cal) • Roasted asparagus (30 cal per bunch) • Steamed broccoli (30 cal per cup) • Sautéed spinach with garlic (40 cal per 2 cups) • Green beans with almonds (60 cal) Meal prep strategy (4 days of meals): 1. Cook a double batch (8 servings) in a large skillet. 2. Portion into 8 glass containers with pre-portioned green vegetables. 3. Each container: 1 serving chicken + potatoes + 1 cup vegetables. 4. Day 4 tip: pair day 4 with fresh veggies since reheated vegetables lose texture. Storage: • Fridge: 3–4 days. Potatoes may firm up when cold; reheating restores most texture. • Freezer: Not ideal — potatoes get mushy when frozen then reheated. Reheating (critical for potato texture): • Skillet (best): Reheat with 1 tsp olive oil for 4–5 minutes, medium heat. • Oven: 375°F for 10 minutes, uncovered — closest to fresh texture. • Microwave (last resort): 90 seconds. Texture suffers but speed wins. Double-duty leftovers: • Top with a fried egg for breakfast (adds 70 cal, 6g protein). • Chop and toss into a grain bowl with arugula. • Add to a wrap with hummus and greens. For more strategic meal prep tips, see how to track calories correctly and how to lose weight without starving.