Garlic Parm Chicken Potato Bowl

• 260 g raw Potato (9.2 oz raw)
• 9 g Olive oil (⅔ tbsp)
• 1.5 g Salt (¼ tsp)
• 0.4 g Black pepper (⅛ tsp)
• 110 g raw Broccoli (3.9 oz raw)
• 190 g raw Chicken breast (6.7 oz raw)
• 7 g raw (2½ cloves) Garlic
• 40 g Nonfat Greek yogurt (2¾ tbsp)
• 22 g Parmesan, grated (4⅓ tbsp)
• 15 ml (1 tablespoon) Water

You'll need: Baking sheet, Parchment paper, Large frying pan, Spatula, Small bowl, Cutting board and knife.

Method

1. Season the potato

   Heat the oven to 220°C (425°F) and line a baking sheet with parchment paper. Cut the potato into 2 cm (¾ inch) cubes and toss them on the sheet with half the oil, a third of the salt and half the pepper. Spread them out so they don't touch.

   Dry the cubes with a clean dish towel first. Wet potatoes steam instead of crisping.

2. Roast the potato and broccoli

   Roast the potatoes for 22–25 minutes, turning once, until golden and crisp at the edges. Cut the broccoli into small florets and add them to the sheet for the last 12 minutes, until the tips are browned.

   Push a fork into the biggest cube. If it slides in with no resistance, they're done.

3. Sear the chicken with garlic

   While the potatoes roast, cut the chicken into 3 cm (1¼ inch) pieces and season with half the remaining salt and the rest of the pepper. Then scrub the board, knife and your hands with soap before you touch anything else. Heat the remaining oil in the frying pan over medium-high heat and cook the chicken for 6–8 minutes, turning, until golden and 74°C (165°F) inside. Mince the garlic and stir it in for the last 30 seconds.

   Add the garlic at the end. It burns in a minute and turns bitter.

4. Make the parm sauce and build the bowl

   In the small bowl, stir the yogurt with half the Parmesan, the water and the last of the salt until smooth and pourable. Put the potatoes, broccoli and chicken in a bowl, spoon the sauce over the top and finish with the rest of the Parmesan.

   Let the chicken rest for a minute before it goes in the bowl, so the sauce doesn't turn thin and watery.

Swaps

• Potato → Sweet potatoSweeter and softer. Roast it about 5 minutes less.
• Nonfat Greek yogurt → Skyr, same weightThicker and just as tangy, with a little more protein.