High Protein Creamy Cajun Meatball Pasta

Serves 4
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Directions

  1. 1Boil the pasta (300 grams of penne).
  2. 2Boil the pasta (300 grams of penne).
  3. 3Boil the pasta (300 grams of penne).
  4. 4Take out half a cup of pasta water and set aside.
  5. 5Take out half a cup of pasta water and set aside.
  6. 6Take out half a cup of pasta water and set aside.
  7. 7Combine 600 grams of lean ground beef, one egg, diced onion, parsley, minced garlic, Cajun seasoning, and salt and pepper.
  8. 8Combine 600 grams of lean ground beef, one egg, diced onion, parsley, minced garlic, Cajun seasoning, and salt and pepper.
  9. 9Combine 600 grams of lean ground beef, one egg, diced onion, parsley, minced garlic, Cajun seasoning, and salt and pepper.
  10. 10Mix the meatball ingredients thoroughly.
  11. 11Mix the meatball ingredients thoroughly.
  12. 12Mix the meatball ingredients thoroughly.
  13. 13Form the mixture into meatballs.
  14. 14Form the mixture into meatballs.
  15. 15Form the mixture into meatballs.
  16. 16Cook the meatballs on high heat until golden brown.
  17. 17Cook the meatballs on high heat until golden brown.
  18. 18Cook the meatballs on high heat until golden brown.
  19. 19In a hot pan, add olive oil, diced onions, and garlic.
  20. 20In a hot pan, add olive oil, diced onions, and garlic.
  21. 21In a hot pan, add olive oil, diced onions, and garlic.
  22. 22Fry until the onions and garlic are fragrant.
  23. 23Fry until the onions and garlic are fragrant.
  24. 24Fry until the onions and garlic are fragrant.
  25. 25Add tomato sauce, low fat milk, and light cream cheese to the pan.
  26. 26Add tomato sauce, low fat milk, and light cream cheese to the pan.
  27. 27Add tomato sauce, low fat milk, and light cream cheese to the pan.
  28. 28Stir the sauce on low heat to melt the cream cheese.
  29. 29Stir the sauce on low heat to melt the cream cheese.
  30. 30Stir the sauce on low heat to melt the cream cheese.
  31. 31Add more Cajun seasoning, salt and pepper, and the reserved pasta water to the sauce.
  32. 32Add more Cajun seasoning, salt and pepper, and the reserved pasta water to the sauce.
  33. 33Add more Cajun seasoning, salt and pepper, and the reserved pasta water to the sauce.
  34. 34Stir the sauce again to thicken it up.
  35. 35Stir the sauce again to thicken it up.
  36. 36Stir the sauce again to thicken it up.
  37. 37Add the cooked pasta to the sauce.
  38. 38Add the cooked pasta to the sauce.
  39. 39Add the cooked pasta to the sauce.
  40. 40Add the cooked meatballs to the sauce.
  41. 41Add the cooked meatballs to the sauce.
  42. 42Add the cooked meatballs to the sauce.

Ingredients

  • 300 g penne pasta
  • 300 g penne pasta
  • 300 g penne pasta
  • 600 g 10% ground beef mince
  • 600 g 10% ground beef mince
  • 600 g 10% ground beef mince
  • 1 egg
  • 1 egg
  • 1 egg
  • 0.5 medium red onion, diced
  • 0.5 medium red onion, diced
  • 0.5 medium red onion, diced
  • 2 garlic cloves, minced
  • 2 garlic cloves, minced
  • 2 garlic cloves, minced
  • 0.25 cup parsley, finely chopped
  • 0.25 cup parsley, finely chopped
  • 0.25 cup parsley, finely chopped
  • 1 Tbsp Cajun seasoning
  • 1 Tbsp Cajun seasoning
  • 1 Tbsp Cajun seasoning
  • 1 Tsp salt & pepper
  • 1 Tsp salt & pepper
  • 1 Tsp salt & pepper
  • 1 Tbsp olive oil
  • 1 Tbsp olive oil
  • 1 Tbsp olive oil
  • 0.5 medium red onion, diced
  • 0.5 medium red onion, diced
  • 0.5 medium red onion, diced
  • 2 garlic cloves, minced
  • 2 garlic cloves, minced
  • 2 garlic cloves, minced
  • 300 ml smooth tomato sauce
  • 300 ml smooth tomato sauce
  • 300 ml smooth tomato sauce
  • 50 ml low fat milk (2%)
  • 50 ml low fat milk (2%)
  • 50 ml low fat milk (2%)
  • 70 g reduced fat cream cheese
  • 70 g reduced fat cream cheese
  • 70 g reduced fat cream cheese
  • 1 Tbsp Cajun seasoning
  • 1 Tbsp Cajun seasoning
  • 1 Tbsp Cajun seasoning
  • 1 Tsp Salt & pepper
  • 1 Tsp Salt & pepper
  • 1 Tsp Salt & pepper
  • 0.25 cup reserved pasta water
  • 0.25 cup reserved pasta water
  • 0.25 cup reserved pasta water
  • Chopped Parsley
  • Chopped Parsley
  • Chopped Parsley

Equipment

meal prep boxesmicrowave

Tips

  • Store in meal prep boxes refrigerated for up to 5 days.
  • Reheat in the microwave for 2-3 minutes, stir, then heat for another minute till creamy.