Servings: 5 People
Calories: 694.3kcal
Ingredients
High-Protein Creamy Sauce
- 200g (7oz) - High Protein Cottage Cheese or Cream Cheese
- 80g (2.8oz) Parmesan Cheese, Finely Grated
- 100ml (100g) - Reserved Pasta Water
- Salt & Pepper
Pasta
- 500g (1.1lb) - Pasta of Choice (Fusilli, Penne or Rigatoni)
Garlic Chicken
- Spray Oil
- 800g (1.7lb) - Chicken Breast, Diced
- 2 tsp (4g) - Garlic Powder
- 2 tsp (4g) - Dried Italian Herbs
- 1 ½ tsp (3g) - Smoked Paprika
- Salt & Pepper
Vegetables
- 1 Tbsp (20ml) - Extra Virgin Olive Oil
- 250g (8.8oz) - Swiss Brown (Cremini) Mushrooms, Sliced
- 4 - Garlic Cloves, Minced or Grated
- 120g (4.2oz) Baby Spinach
Garnish (Optional)
- Parmesan Cheese
- Flat Leaf Parsley
- Cracked Black Pepper
Instructions
Cook the Pasta
- Bring a large pot of well-salted water to the boil. Cook the pasta until al dente. Reserve at least 1 cup (250ml) of the pasta water, then drain and set aside.
Blend the Sauce
- Add the cottage cheese, parmesan, black pepper and 100ml (100g) of pasta water to a blender. Blend until completely smooth and creamy. Set aside.
Cook the Chicken
- Heat a large pan over medium-high heat with spray oil. Add the chicken and season with garlic powder, Italian herbs, smoked paprika, salt and pepper. Cook for 4-5 minutes, until golden and cooked through. Remove from the pan and set aside.
Cook the Veg
- In the same pan, add extra-virgin olive oil and the mushrooms. Cook for 4–5 minutes until softened and lightly golden. Add the garlic and cook for 30 seconds until fragrant. Add the spinach and allow it to wilt.
Build the Sauce
- Reduce the heat to low. Pour the blended cottage cheese sauce into the pan and stir gently. Add extra pasta water as needed until the mixture is smooth, glossy, and creamy.
Combine
- Add the chicken back to the pan, followed by the cooked pasta. Toss gently until everything is evenly coated. Taste and adjust seasoning if needed.
Serve & Portion
- Serve one bowl for presentation. Divide the remaining pasta evenly into 5 meal-prep containers. Finish with extra parmesan and flat-leaf parsley, if using.
Nutrition Guide
Nutrition Facts
Creamy Chicken & Mushroom Pasta Meal Prep
Serving Size
450 g
Amount per Serving
Calories
694.3
% Daily Value*
Fat
15.4
g
24
%
Saturated Fat
5.1
g
32
%
Trans Fat
0.1
g
Polyunsaturated Fat
3.12
g
Monounsaturated Fat
4.65
g
Cholesterol
127.7
mg
43
%
Sodium
398.7
mg
17
%
Potassium
1318.8
mg
38
%
Carbohydrates
79.4
g
26
%
Fiber
10.8
g
45
%
Sugar
5.4
g
6
%
Protein
64.2
g
128
%
Vitamin A
1329.6
IU
27
%
Vitamin C
8.58
mg
10
%
Calcium
251.8
mg
25
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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