A loaded Tex-Mex bowl on a potato base instead of rice: roasted potatoes, cajun chicken, black beans and corn, finished with sour cream and hot sauce. One bowl is 44g of protein for 464 calories.

Keep the sour cream separate if you’re meal-prepping — stir it in only when you eat.

Ingredients

  • For the potatoes
  • Potatoes — 2 medium, ~150 g each [P 8 C 52 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder — to taste
  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, cayenne — to taste
  • For the toppings
  • Onion — 1 small, sliced
  • Tomato — 1 medium, diced
  • Black beans — ⅓ cup [P 4 C 13 F 0]
  • Frozen corn — ⅓ cup [P 2 C 12 F 1]
  • Fat-free sour cream — ⅓ cup [P 3 C 7 F 0]
  • Hot sauce — 1 tbsp (sriracha)

Method

  1. Roast the potatoes. Heat oven to 450°F / 230°C. Cube the potatoes, season, and bake 35 minutes.
  2. Cook the chicken. Cube, season with the cajun spices, and pan-cook 6 minutes.
  3. Add veg. Stir in the onion and corn; cook 2 minutes until the chicken is done.
  4. Build. Add the potatoes and black beans, then top with tomato, sour cream and hot sauce.

What to eat it with

  • A little low-fat cheese — if you have the calories.
  • Avocado or guacamole — adds fat and fibre.
  • Extra hot sauce.

Variations

  • Rice version: swap potatoes for rice.
  • Spicier: more cayenne or a hotter sauce.
  • Vegetarian: double the beans and skip the chicken.

Honest notes

  • Fibre: about 7g a serving, from the potatoes, beans and corn.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 464 cal / 44g protein listed; no correction needed.