High-Protein Chicken Alfredo That Doesn't Suck: A Delicious 30-Minute Meal Prep!
Are you searching for a healthy, delicious, and incredibly satisfying meal that won't keep you chained to the kitchen? Look no further! This high-protein chicken Alfredo recipe is designed to be a game-changer, delivering rich, creamy flavor and impressive nutritional value in less than 30 minutes. Forget bland diet food; this recipe proves that healthy eating can be truly enjoyable, making it perfect for meal prep or a quick weeknight dinner.
The Secret to a Better Alfredo: Veggies and Protein Power!
This recipe revolutionizes traditional Alfredo by packing in a generous amount of vegetables and a unique, lighter sauce base. The combination not only boosts the nutritional profile but also creates a more balanced and flavorful dish that you'll actually crave. Get ready to transform your perception of healthy eating!
Preparing Your Power-Packed Vegetables
To start, you'll need one head of broccoli and one head of cauliflower. Stand them up and slice around the core to remove the florets. Don't discard the core! Trim it up, as it's filled with nutrients and a nice sweet flavor. Go through and trim the florets on both the cauliflower and broccoli, ensuring they are roughly the same size for even cooking. Smaller pieces will cook quicker, while larger ones will take longer. For an added layer of umami, incorporate 200 grams (7.05 oz) of Portobello mushrooms, sliced into quarters. This size cooks best, but you can trim them smaller if you prefer.
Combine all three vegetables in a large mixing bowl. Drizzle with 1 tablespoon of olive oil, then season generously with salt and about 10 cracks of black pepper. Mix everything thoroughly to ensure an even coating. Spread the seasoned vegetables onto a large baking tray lined with parchment paper or foil (parchment is preferred). If you don't have a large tray, you can use two smaller ones. Bake according to the recommended temperatures and timings for perfectly roasted veggies.
The Unconventional, Lightened Alfredo Sauce
This Alfredo sauce deviates from the norm, offering a healthier yet equally creamy alternative. In a tall jar, combine 1½ cups of low-fat cottage cheese, ½ cup of grated Parmesan cheese, two cloves of garlic, and ½ cup of low-fat milk (or regular whole milk if preferred). Add a little cracked black pepper and blend with an immersion blender until the cottage cheese is completely smooth. The goal is a velvety, lump-free sauce that will coat your chicken beautifully.
Perfectly Cooked High-Protein Chicken
For the protein component, use 750 grams of chicken breast. Slice the chicken into strips, then dice it into small, even-sized pieces (or slice if you prefer). Transfer the chicken to a bowl and season with 2 teaspoons of garlic powder, 2 teaspoons of dried Italian herbs, salt, and cracked black pepper. Mix well to ensure the seasonings are evenly incorporated. An optional garnish of roughly chopped flat-leaf or curly parsley will add freshness at the end.
Place a pan over medium-high heat and add a little spray oil, such as non-aerosol avocado oil. Once the pan is hot, add the chicken, spreading it out to avoid overcrowding. Let it sit for about 1 to 1½ minutes to build a crust, then start mixing. Continue cooking for about 5 to 6 minutes, or until the chicken is cooked through and has a nice brown color all over.
Assembling Your Meal Prep Masterpiece
Once the chicken is cooked, turn off the heat and stir in the Alfredo sauce. Ensure the heat is at least on low, but do not let the Alfredo sauce come to a boil. Mix until everything is evenly coated. For an extra layer of flavor, you can add about ¼ teaspoon of nutmeg for an earthy note, and some of the chopped parsley. Remove from the stovetop once combined.
When the roasted vegetables are fully cooked, combine them in a bowl. Evenly portion the vegetables into five 750ml containers, placing the vegetables on the bottom first, then topping with the Alfredo chicken. Feel free to arrange it however you prefer. Garnish with a little extra Parmesan cheese (highly recommended, though optional) and the remaining parsley.
Allow the meals to cool for about 15 to 20 minutes before placing on the lids. These delicious, high-protein chicken Alfredo meals will last for 4 days in the fridge and up to 3 months in the freezer. If using vacuum-sealable containers, you'll gain an extra day of freshness. Reheat in the microwave for approximately 3 minutes, then dig in and enjoy your healthy, satisfying, and utterly delicious meal prep!
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