Blackened Chicken and Protein Pasta
Serves 12
Directions
- 1Cut up any unwanted fat from the chicken breast.
- 2Beat the chicken breasts with a meat tenderizer until they are flat.
- 3Season the chicken breasts evenly. (Homemade seasoning: 2 tbsp paprika, 1 tbsp onion powder, 2 tsp garlic powder, 1 tsp ground black pepper, 1 tsp dried oregano, 0.5 tsp dried thyme, 0.5 tsp cayenne)
- 4Spray an electric skillet generously with avocado oil.
- 5Place the seasoned chicken breasts in the skillet and cook for 5 minutes on each side.
- 6While the chicken is cooking, dice the bell peppers.
- 7Remove the cooked chicken from the skillet.
- 8Add the diced bell peppers to the same skillet.
- 9Add minced garlic and light butter to the peppers.
- 10Season the peppers with salt and spread them flat to cook.
- 11While the peppers are cooking, boil water and add 32 ounces of rigatoni pasta.
- 12Chop the cooked chicken into small cubes.
- 13Add the chopped chicken to the cooked peppers in the skillet.
- 14Drain the cooked pasta and add it to the skillet with the chicken and peppers.
- 15For the sauce, combine cottage cheese, shredded Parmesan, Fairlife milk, and cream cheese in a blender.
- 16Add salt and pepper to the sauce mixture.
- 17Blend the sauce on high for a few minutes until smooth.
- 18Pour the blended cheese sauce over the pasta, chicken, and peppers in the skillet.
- 19Mix everything thoroughly until the pasta and chicken are coated in the sauce.
- 20Serve the meal into containers for meal prep.
Ingredients
- 1344 g chicken breast
- Blackened or Cajun Seasoning
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 2 teaspoons garlic powder
- 1 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon cayenne
- 4 diced bell peppers
- 20 g minced garlic
- 30 g light butter
- 896 g rigatoni pasta
- 800 g 2% blended cottage cheese
- 180 g shredded Parmigiano Reggiano
- 120 g 1/3 fat cream cheese
- 240 ml fat free milk
- salt
- pepper
- avocado oil spray
Equipment
cutting boardknifemeat tenderizerelectric skillettongspotspatulablenderstrainer
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