High Protein, High Flavor Meal Prep: Sunday Supper Rosemary Chicken Supreme 

High Protein, High Flavor Meal Prep: Sunday Supper Rosemary Chicken Supreme 

Most meal-prep recipes fall into one of two traps. The dish is either so “clean” that you’re sick of it after two days, or so complicated that you end up ordering takeout halfway into cooking. Rosemary Chicken Supreme avoids both. It’s protein-forward, built around chicken breast, and it tastes like a meal and not survival rations.

The technique is also extremely straightforward. You sear the chicken for color, build a sauce in the same skillet, then finish the whole thing in the oven. The sauce is classic comfort food: butter, shallot, garlic, rosemary, dry white wine, chicken stock, cream, and Dubliner Irish cheese. Artichokes add a slightly earthy, briny edge that keeps the dish from becoming one-note rich. This is the kind of meal that feels “Sunday nice,” but it functions as weekday fuel.

Keep reading for a practical guide and tips for making this meal prep a reality, and to read Judith McLoughlin’s recipe for the dish from her new cookbook, A Return to Ireland: A Culinary Journey.

Why this works for meal prep

• It stays moist: Chicken breast is notorious for drying out after a day or two. A cream-and-stock sauce solves that problem.
• It’s easy to portion: You can cook it once and portion easily without the flavors falling apart.
• It gives you options: The chicken and sauce can be plated three different ways, so it doesn’t feel like you are eating the same meal on repeat.

The simple meal-prep strategy

Cook the recipe as written. Then portion like this:

• Protein container: chicken + artichokes + sauce
• Base container: rice, potatoes, or pasta (kept separate)
• Fresh add-on: greens, cucumber salad, or something crunchy

Keeping the base separate matters. It keeps textures intact, and it stops the sauce from turning everything soft overnight.

Reheating without wrecking the sauce

Cream sauces do not love aggressive heat. Handle carefully and you’ll be fine.

• Microwave: short bursts, stir in between, stop once hot.
• Stovetop: low heat, and if it thickens too much, loosen it with a spoonful of water or stock.
  

Make it feel different each time

You’re not changing the recipe. You’re adjusting the presentation.

• Over rice: turns the meal into a high-protein bowl.
• With roasted potatoes: feels like a “proper” dinner again.
• With greens and a squeeze of lemon: cuts the richness and makes the rosemary taste brighter.
  

Judith McLoughlin’s Recipe for Sunday Supper Rosemary Chicken Supreme:

Makes 4 Portions

Chicken Supreme Ingredients

• 1 tablespoon vegetable oil
• 1 tablespoon of butter
• 4 chicken breast fillets (2 pounds)
• 12 ounces artichokes hearts (cut in quarters)
• Fine sea salt and pepper

Sauce Ingredients

• 4 tablespoons butter
• 1 medium (3 tablespoons) shallot finely chopped
• 2 garlic cloves (minced)
• ¾ cup heavy whipping cream
• ¾ cup chicken stock
• ¼ cup dry white wine
• ½ cup Dubliner Irish cheese (finely grated)
• 1 tablespoon rosemary (finely chopped)

Directions

1. Season the chicken fillets with freshly ground pepper and sea salt.
   
2. In a large skillet, melt the butter and oil over medium high heat. Add the chicken breasts and sear on both sides until they are browned. Remove the chicken from the skillet for a few minutes to make the sauce.
   
3. Preheat the oven to 400°F.
   
4. To make the sauce, melt the butter in the same skillet the chicken fillets were browned. Add the shallot and cook until for a few minutes, until it is soft and translucent. Add the garlic and rosemary and cook for one minute until fragrant, being careful not to burn the garlic.
   
5. Add the wine and cook on medium for about 5 minutes or until the wine has almost evaporated. Add the chicken stock and cream and cook for a few minutes. Stir in the Dubliner Irish cheese until the cheese has melted.
   
6. Add the chicken fillets back into the skillet and spoon the sauce on top. Arrange the artichokes hearts all around the chicken.
   
7. Bake the chicken supreme in the oven for a further 18–20 minutes until the chicken is fully cooked and firm to the touch (internal temperature of 165°F).
   
8. To serve, place a chicken breast in the center of each plate and spoon more sauce on top.
   

Recipe credit: Judith McLoughlin’s new cookbook, A Return to Ireland: A Culinary Journey.

Judith McLoughlin is an Irish chef and owner of a gourmet food business in Georgia called The Shamrock and Peach. Specializing in Irish cuisine, Judith has created her own unique food fusion by blending the techniques of her homeland with the newfound flavors of the South. Growing up in County Armagh in Northern Ireland and setting down roots in the South, over the past decade Judith has become one of the most recognized Irish faces and brands in Atlanta, throughout the American South and abroad. She regularly contributes to food columns in national newspapers and magazines on both sides of the Atlantic and leads numerous discovery tours from the U.S. to Ireland each year. Before A Return to Ireland, she had a cookbook entitled The Shamrock and Peach.