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Chicken Alfredo #1

Chicken Alfredo Meal Prep

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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 5 People
Calories: 425kcal
Author: Chef Jack Ovens

Ingredients
 

Chicken

  • Oil Spray
  • 750g (1.6lb) - Chicken Breast, Diced
  • 2 tsp (8g) - Garlic Powder
  • 2 tsp (4g) - Dried Italian Herbs
  • Salt & Pepper

Alfredo Sauce

  • 1 ½ Cups (315g) - Low-Fat Cottage Cheese
  • ½ Cup (40g) - Parmesan Cheese
  • ½ Cup (125ml) - Low-Fat Milk
  • 2 - Garlic Cloves
  • ¼ tsp (0.1g) - Nutmeg, Grated
  • Salt & Pepper

Vegetable Base

  • 1 Tbsp (20ml) - Olive Oil
  • 1 - Cauliflower, Trimmed
  • 200g (7.05oz) - Broccoli, Trimmed
  • 200g (7.05oz) - Portobello Mushrooms, Quartered
  • Salt & Pepper
  • Parsley (Optional)

Instructions

  • Preheat your oven to 200°C (400°F).
  • Toss cauliflower florets, broccoli, and sliced mushrooms with olive oil spray, salt, and pepper on a large baking tray.
  • Spread evenly and roast for 20–25 minutes until golden and slightly crisp at the edges.
  • Pat the chicken dry and season with garlic powder, Italian herbs, salt, and pepper.
  • Heat a large skillet over medium-high heat. Add a little oil or spray and sear the chicken for about 6 minutes, until golden brown and cooked through.
  • In a blender, combine the cottage cheese, parmesan cheese, milk, and garlic and blend on high until smooth and creamy. Turn the heat off the chicken and pour the sauce over the chicken. Do not boil. Season with nutmeg and additional salt and pepper to taste. Mix to combine and remove from the stovetop
  • Portion into 5x 750ml meal prep containers. Lay a bed of roasted veggies, top with the chicken, and drizzle over the Alfredo sauce. Garnish with flat-leaf parsley and cracked black pepper.

Nutrition Guide

Nutrition Facts
Chicken Alfredo Meal Prep
Serving Size
 
430 g
Amount per Serving
Calories
425
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
156
mg
52
%
Sodium
 
319
mg
14
%
Potassium
 
1194
mg
34
%
Carbohydrates
 
11
g
4
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
53
g
106
%
Vitamin A
 
624
IU
12
%
Vitamin C
 
100
mg
121
%
Calcium
 
160
mg
16
%
Iron
 
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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