Name: High Protein Alfredo Pasta
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Ingredients: Chicken Marinade:; Chicken breast cut in halves (roughly 300g raw weight); 1 tbsp garlic powder; 1 tbsp Italian herbs; 1 tbsp paprika; 1 tsp onion powder; 1 tsp salt & pepper; 1-2 tsp olive oil; Creamy Sauce:; 3-4 garlic cloves (minced); 1 onion chopped; 200ml low fat milk; 100g light cream cheese; 20g parmesan or shredded mozzarella; 1 tsp Italian herbs; 1/2 cup pasta water; Pasta:; 120g uncooked pasta; (roughly 240g cooked weight); 1 tsp salt; Garnish:; Parsley & parmesan

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Ingredients

Scale

Chicken Marinade

Chicken breast cut in halves (roughly 300g raw weight)

1 tbsp garlic powder

1 tbsp Italian herbs

1 tbsp paprika

1 tsp onion powder

1 tsp salt & pepper

1-2 tsp olive oil

Creamy Sauce

3-4 garlic cloves (minced)

1 onion chopped

200ml low fat milk

100g light cream cheese

20g parmesan or shredded mozzarella

1 tsp Italian herbs

1/2 cup pasta water

Pasta

120g uncooked pasta

(roughly 240g cooked weight)

1 tsp salt

Garnish

Parsley & parmesan

Steps

Water in a pot, add salt, bring to a boil then add your pasta and boil for 8 minutes. Once cooked, remove 1/2 cup pasta water and drain the rest.

Slice your chicken into cutlets then season with garlic, Italian herbs, paprika, onion powder, salt, pepper & olive oil. Mix till combined.

Make the sauce. In a blender add milk, cream cheese, parmesan, Italian herbs and pasta water (you can add salt if needed). Blend till smooth.

Next get a pan on medium heat and cook the chicken for 5 mins each side then set aside.

Add chopped onions, fresh garlic. Cook till fragrant then add the sauce, bring to a light bubble. Add the cooked pasta, chicken, simmer for 3-5 mins, garnish with parsley and parm. ENJOY!

Nutrition Facts

Calories

400kcal

20%
Fat

15g

0%
Saturated Fat

8g

0%
Carbohydrates

40g

2%
Fiber

3g

0%
Sugar

4g

0%
Protein

30g

1%
Cholesterol

80mg

4%
Sodium

800mg

40%

Percent Daily Values are based on a 2,000 calorie diet.

Getting Started

High Protein Alfredo Pasta