Quick BBQ Chicken & Creamy Potato Salad (Diet)

Ingredients

• 750g raw skinless chicken breast
• 900g peeled potatoes — staple
• 150g Anchor Protein Plus plain unsweetened yoghurt
• 2g dried Italian herbs — staple
• 4g paprika — staple
• 2g garlic powder — staple
• 1g dried thyme — staple
• 1g cayenne pepper — staple
• 100g BBQ sauce
• 100g fresh celery
• 400g whole fresh cabbage, shredded at home
• 200g fresh carrots
• 15ml white vinegar — staple
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 225g peeled potatoes
• 25g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~176 kcal, 10.2g fat, 19.1g carbs.

Method

1. Boil potato cubes until tender and drain. Mix Anchor yoghurt and dried herbs and fold through the warm potatoes just before serving.
2. Coat breast pieces with paprika, garlic powder, thyme, cayenne and half the measured oil. Cook in batches until the centres reach 75°C, then glaze with measured BBQ sauce.
3. Use the remaining measured oil to cook cabbage, carrot and celery in the chicken pan with water as needed until tender. Stir through vinegar and any remaining pan glaze.
4. Serve hot chicken and all warm vegetables with the dressed potatoes. For leftovers, keep yoghurt dressing separate, reheat the food piping hot and add fresh dressing after heating.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Keeps BBQ chicken and creamy potatoes, using breast, less BBQ sauce, measured oil and Anchor yoghurt rather than mayo. The historic “salad” is warm dressed potato, with cabbage/carrot/celery cooked in the meal; no side salad. - Original serves 4; this variant makes four. Declan: estimated 535 kcal, 53.7g protein, 8.0g fat and 61.2g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 712 kcal/serve, at least the 695 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 175g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.