CAJUN CHICKEN ALFREDO (Low Calorie /High Protein Meal Prep)

Ingredients

• 5 pieces Boneless Skinless Chicken Breast (about 130 g each, will shrink to ~100 g after cooking)
• 2 tablespoons Cajun Spice Blend (store‑bought or homemade (paprika, garlic powder, onion powder, cayenne, oregano, thyme))
• 1 tablespoon Low‑Calorie Cooking Spray (Kadola oil or similar) (spray to help chicken blacken in the oven)
• 1 cup Cottage Cheese (low‑fat, adds creaminess and protein)
• 0.5 cup Skim Milk (helps thin the sauce)
• 0.25 cup Parmesan Cheese (freshly grated)
• 0.5 cup Greek Yogurt (OA brand or high‑protein) (high protein, plain)
• 1 teaspoon Onion Powder
• 3 pieces Garlic Cloves (peeled)
• 500 grams Egg Noodle Pasta (higher protein egg‑based noodles)
• 500 grams Zucchini (about 2 medium zucchinis, spiralized into noodles)

Instructions

1. Preheat Oven

   Set the oven to 400°F and allow it to preheat fully.

   Time: PT5M

   Temperature: 400°F

2. Season Chicken

   Place the 5 chicken breasts in a bowl, sprinkle with 2 Tbsp Cajun spice, and spray lightly with cooking oil. Toss to coat evenly.

   Time: PT5M

3. Roast Chicken

   Arrange the seasoned breasts on a parchment‑lined baking tray. Roast for 12‑15 minutes, flipping halfway through.

   Time: PT15M

   Temperature: 400°F

4. Check Doneness

   Insert a meat thermometer into the thickest part of each breast; it should read 165°F.

   Time: PT2M

5. Rest Chicken

   Remove the chicken from the oven and let it rest on a cutting board for 5 minutes before slicing.

   Time: PT5M

6. Blend Alfredo Sauce

   In a blender combine 1 cup cottage cheese, 0.5 cup skim milk, 0.25 cup grated Parmesan, 0.5 cup Greek yogurt, 1 tsp onion powder and 3 minced garlic cloves. Blend until completely smooth.

   Time: PT5M

7. Cook Pasta

   Bring a large pot of salted water to a boil. Add 500 g egg‑noodle pasta and cook for about 8 minutes (80 % of package time).

   Time: PT10M

   Temperature: Boiling

8. Cool Pasta

   Drain the pasta in a colander and rinse under cold water to stop cooking.

   Time: PT2M

9. Spiralize Zucchini

   Using a spiralizer, turn the zucchini into noodle‑like strands (about 500 g).

   Time: PT5M

10. Assemble Meal‑Prep Bowls

    For each of 5 containers, place 100 g cooked pasta, 100 g zucchini noodles, 150 g Alfredo sauce and sliced Cajun chicken (≈1 breast). Toss lightly to combine.

    Time: PT5M

11. Store

    Seal the containers and refrigerate. Reheat individual portions in the microwave for 2 minutes before serving.

    Time: PT0M

Nutrition Facts

Calories

470

Protein

45 g

Carbohydrates

45 g

Fat

10 g

Fiber

4 g