Buffalo Mac bowls

Ingredients

• 3 pounds Chicken Breast (Trimmed of visible fat, tenderized)
• 1 teaspoon Sea Salt Flakes (To taste)
• 1 teaspoon Black Pepper (Ground)
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• as needed spray 5‑Calorie Cooking Spray (Heavy coating for skillet)
• 16 ounces Protein Pasta (Any brand; can use regular pasta if preferred)
• 4 ounces Sun‑Dried Tomatoes (Packed in oil, drained)
• 2 ounces Real Bacon Bits (Crispy)
• 8 ounces Shredded Cheddar Cheese (Full‑fat)
• 8 ounces Shredded Mozzarella Cheese (Fat‑free)
• 1 packet Ranch Seasoning Packet
• 1 cup Fat‑Free Ranch Dressing
• 1 cup French Red Hot Sauce
• 3 slices American Cheese (Cut into small pieces)

Instructions

1. Trim and Tenderize Chicken

   Remove any visible fat from the chicken breasts, then pound them with a meat tenderizer until they are an even thickness.

   Time: PT10M

2. Season the Chicken

   Place the flattened chicken in a mixing bowl and sprinkle sea salt flakes, black pepper, garlic powder, and onion powder. Toss to coat evenly.

   Time: PT5M

3. Cook the Chicken

   Heat the electric skillet over medium‑high heat, spray heavily with 5‑calorie cooking spray, and add the seasoned chicken. Cook until the chicken is almost done, about 4‑5 minutes per side, then remove and set aside.

   Time: PT10M

   Temperature: medium‑high heat

4. Boil the Pasta

   Bring a large pot of salted water to a rolling boil, add the protein pasta, and cook according to package directions (usually 8‑10 minutes) until al dente. Drain and set aside.

   Time: PT12M

   Temperature: 100°C

5. Chop the Cooked Chicken

   Transfer the cooked chicken to a cutting board and cut into bite‑size pieces.

   Time: PT5M

6. Combine All Ingredients

   In the large pot used for the pasta, add the chopped chicken, cooked pasta, sun‑dried tomatoes, bacon bits, shredded cheddar, shredded mozzarella, ranch seasoning packet, fat‑free ranch dressing, French red hot sauce, and the American cheese pieces. Stir over medium heat until the cheeses melt and everything is well combined.

   Time: PT5M

   Temperature: medium heat

7. Portion into Meal‑Prep Containers

   Divide the finished mixture evenly among 10 meal‑prep containers. Allow to cool slightly before sealing.

   Time: PT5M

8. Reheat (Optional Guidance)

   To reheat, microwave a container for 60 seconds. For frozen portions, add a splash of water, cover with a paper napkin, and microwave for 2 minutes 30 seconds.

   Time: PT0M

Nutrition Facts

Calories

715

Protein

45g

Carbohydrates

32g

Fat

15g

Fiber

0.5g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Sea Salt Flakes: Kosher Salt
• Instead of 5‑Calorie Cooking Spray: Olive oil spray
• Instead of Protein Pasta: Whole‑wheat pasta, Legume pasta
• Instead of Sun‑Dried Tomatoes: Roasted red peppers
• Instead of Real Bacon Bits: Cooked crumbled bacon
• Instead of Shredded Cheddar Cheese: Sharp cheddar, Monterey Jack
• Instead of Shredded Mozzarella Cheese: Part‑skim mozzarella
• Instead of Ranch Seasoning Packet: Homemade ranch dry mix
• Instead of Fat‑Free Ranch Dressing: Greek yogurt mixed with herbs
• Instead of French Red Hot Sauce: Frank’s RedHot, Sriracha
• Instead of American Cheese: Processed cheese spread

Equipment Needed

• Meat Tenderizer
• Mixing Bowl
• Electric Skillet or Stovetop Skillet
• Large Pot
• Cutting Board
• Chef’s Knife
• Measuring Cups and Spoons
• Spatula or Wooden Spoon
• Portion Containers (10)

Critical Steps — Do Not Skip

• Tenderizing the chicken to ensure even cooking.
• Cooking the chicken only until almost done to prevent dryness.
• Melting the cheeses fully while mixing to create a creamy sauce.

Chef Tips from the Video

• For extra heat, add a dash of cayenne pepper with the hot sauce.
• Use a blend of shredded sharp cheddar and mozzarella for a richer flavor.
• If you don’t have protein pasta, choose whole‑grain or legume‑based pasta for added fiber.

Troubleshooting

Storage

Refrigerator: Store sealed containers for up to 4 days.

Freezer: Freeze for up to 3 months; thaw overnight in the fridge before reheating.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Portion the meals into containers right after cooking; they reheat well.
• If you plan to freeze, add a teaspoon of water to each container to prevent drying.

Frequently Asked Questions