Marry Me Chicken Bowl
Slow-cooker creamy chicken rebuilt for low-calorie, high-protein meal prep.
Portion Matrix (weigh the CHICKEN — its share of sauce is already counted)
Marry Me Chicken Bowl
Tap a portion size. Watch the numbers move. That’s the whole book.
Read this one carefully: the ounces below are the cooked chicken, and the
numbers beside them already include the creamy sauce that goes over it. So a
4 oz row is a bowl that weighs closer to 9 oz once it's built. Don't weigh the
finished bowl against this table — weigh the chicken.
Bowl standard: cooked chicken 4 oz/113g (the base fills the bowl out), cooked pasta/rice 2 oz • + Base: see the table above
4 oz is what we recommend — with the pasta or rice under it, that's a full plate. The bigger portions are here because some days you're hungrier than others, and you should be able to see exactly what that costs before you decide. Sauce scales with the chicken, so every number moves together.
Macros: USDA FoodData Central (chicken breast, cooked) + label data (fat-free cream cheese, 0% Greek yogurt, shaker Parmesan, dry tomatoes) • cooked weights • generous ladle of sauce included in the chicken matrix.
The Numbers Up Front
Total Cooked Yield: ~18 oz / 510 g cooked chicken + ~3 cups creamy sauce — about 4 bowls
Recommended Portion: 1 bowl — 4 oz / 113 g cooked chicken over a base. Want more? The Portion Matrix shows what 6, 8, 10 and 12 oz cost you.
✂️ Trim Trim Trim
The lever here is the sauce. Heavy cream is swapped for a powerhouse trio: 0% Greek yogurt for protein and tang, fat-free cream cheese for body, and fat-free milk thickened with a touch of cornstarch to prevent the dairy from breaking. We also swap oil-packed sun-dried tomatoes for dry-packed, eliminating hundreds of hidden oil calories, and use shaker Parmesan instead of freshly grated to get that salty, cheesy punch for a fraction of the fat.
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📊 Before & After(per bowl)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Traditional Marry Me Chicken (heavy cream, oil tomatoes, full pasta) | 736 | 45g | 40g | 48g |
| ⭐ LCHP Marry Me Chicken Bowl | 423 | 54g | 8g | 31g net |
| You Saved / Gained | −313 cal | +9g protein | −32g fat | −17g carbs |
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