Serves 15
Directions
- 1Flatten out some chicken breasts.
- 2Season the chicken breasts with salt and blackening seasoning.
- 3Add olive oil and butter to a pan.
- 4Place the seasoned chicken breasts in the pan and let them sit for about 5 minutes to form a beautiful blackened crust.
- 5Repeat on both sides until the chicken is cooked through.
- 6Remove the chicken and set aside.
- 7Add diced onions and bell peppers to the same pan and cook for 4-5 minutes, or until soft.
- 8Add butter and minced garlic, then cook until caramelized.
- 9Stir in Dijon mustard.
- 10Add the diced, cooked chicken back into the pan.
- 11Reduce heat to low and pour over the blended high-protein Alfredo sauce (made with cottage cheese, Parmigiano Reggiano, fat-free cream cheese, and fat-free milk, seasoned with salt and pepper).
- 12Cook rigatoni for approximately 80% of the time shown on the box.
- 13Save about 2 cups of starchy pasta water.
- 14Add the cooked pasta to the pan with the sauce and chicken.
- 15Mix well.
- 16Add a handful of chives and 60g (2oz) of mozzarella cheese.
- 17Simmer on low for 15-20 minutes, then mix.
Ingredients
- 1344 g chicken breast, salted
- Blackened or Cajun Seasoning
- 20 g Olive Oil
- 15 g Butter
- 2 diced sweet onions
- 4 diced bell peppers
- 10 cloves minced garlic
- 30 g butter
- 30 g Dijon mustard
- 896 g rigatoni
- 2 cups starchy pasta water
- 800 g 2% blended cottage cheese
- 180 g parmigiano reggiano
- 120 g 1/3 fat cream cheese
- 240 ml fat free milk
- Salt
- Pepper
- 1 handful Chives
- 60 g Mozzarella
Equipment
panblender
Tips
- When selecting a "blackened" or "Cajun" seasoning, I recommend finding one where the first/primary ingredient is paprika, and one that contains no salt.
- Store in your freezer for up to 3-4 months, pop in the microwave with a splash of milk or broth, and you have a high protein, indulgent meal ready to go whenever you want it.
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