Blackened chicken, protein, pasta, meal prep

Ingredients

• 3 lb Chicken Breast (trimmed of excess fat, pounded flat, then cut into 1‑inch cubes)
• as needed Cooking Spray (5‑calorie) (for lightly coating the pan and chicken)
• 2 Bell Peppers (any color, seeded and diced)
• 2 cloves Garlic (minced)
• 2 Tbsp Light Butter (for sautéing peppers)
• to taste Salt
• 32 oz Frozen Pasta (any short pasta shape (penne, rotini, fusilli))
• 1 cup Cottage Cheese (low‑fat, smooth texture)
• 1/2 cup Parmesan Cheese, shredded (freshly grated if possible)
• 1 cup Milk (any low‑fat milk)
• 4 oz Cream Cheese (1/3‑fat) (softened, cut into cubes)
• to taste Black Pepper (freshly ground)

Instructions

1. Prepare the chicken

   Trim any visible fat from the chicken breasts, place them between two sheets of plastic wrap, and pound with a meat mallet until about 1/4‑inch thick. Cut the flattened chicken into roughly 1‑inch cubes.

   Time: PT5M

2. Season and pre‑spray the chicken

   Season the chicken cubes generously with salt and pepper (or the seasoning blend referenced in the video description). Lightly coat the pieces with 5‑calorie cooking spray.

   Time: PT2M

3. Sear the chicken

   Heat the skillet over medium‑high heat. Add a quick spray of cooking spray, then spread the chicken cubes in a single layer. Cook 5 minutes on the first side, then flip and cook another 5 minutes until browned but not fully cooked through.

   Time: PT10M

   Temperature: medium‑high heat

4. Chop vegetables while chicken cooks

   Dice the bell peppers into bite‑size pieces and mince the garlic.

   Time: PT3M

5. Sauté peppers and garlic

   Remove the chicken from the skillet and set aside. Add the light butter to the same pan, then toss in the diced peppers and minced garlic. Sprinkle a pinch of salt and sauté for about 5 minutes, stirring occasionally, until the peppers are softened.

   Time: PT5M

   Temperature: medium heat

6. Combine chicken, pasta, and vegetables

   Return the seared chicken to the skillet. Add the frozen pasta directly (no need to thaw). Stir everything together for 2 minutes so the pasta begins to warm and coat with the butter‑pepper mixture.

   Time: PT2M

   Temperature: medium heat

7. Prepare the cheese sauce

   While the skillet contents are warming, place cottage cheese, shredded Parmesan, milk, softened cream cheese, a pinch of salt, and black pepper into a blender. Blend on high for 30‑45 seconds until the mixture is completely smooth.

   Time: PT5M

8. Finish the dish

   Pour the blended cheese sauce over the chicken‑pepper‑pasta mixture in the skillet. Stir gently to coat everything evenly. Cook for an additional 3 minutes, allowing the sauce to thicken and the chicken to finish cooking through.

   Time: PT3M

   Temperature: medium heat

9. Serve

   Transfer the creamy chicken pasta to a serving dish, garnish with extra grated Parmesan if desired, and serve hot.

   Time: PT0M

Nutrition Facts

Calories

560

Protein

38 g

Carbohydrates

45 g

Fat

22 g

Fiber

4 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, boneless skinless chicken thighs
• Instead of Cooking Spray (5‑calorie): olive oil spray, vegetable oil
• Instead of Bell Peppers: poblano peppers, sweet mini peppers
• Instead of Garlic: garlic powder (1 tsp), garlic paste
• Instead of Light Butter: olive oil, light margarine
• Instead of Salt: sea salt, kosher salt
• Instead of Frozen Pasta: dry pasta (2 cups uncooked)
• Instead of Cottage Cheese: ricotta cheese, Greek yogurt (1 cup)
• Instead of Parmesan Cheese, shredded: Pecorino Romano, Grana Padano
• Instead of Milk: unsweetened almond milk, 2% dairy milk
• Instead of Cream Cheese (1/3‑fat): regular cream cheese, neufchatel cheese
• Instead of Black Pepper: white pepper

Equipment Needed

• Cutting Board
• Chef's Knife
• Meat Mallet or Rolling Pin
• Large Skillet or Frying Pan
• Spatula or Wooden Spoon
• Measuring Cups and Spoons
• Blender or Immersion Blender

Critical Steps — Do Not Skip

• Pounding the chicken to an even thickness ensures uniform cooking.
• Searing the chicken just until browned (not fully cooked) prevents dryness later.
• Blending the cheese sauce until completely smooth prevents grainy texture.
• Adding the sauce and allowing a gentle simmer finishes cooking the chicken without over‑cooking.

Chef Tips from the Video

• Use a mix of red and yellow bell peppers for color contrast.
• For extra depth, add a pinch of smoked paprika to the chicken seasoning.
• If you prefer a richer sauce, substitute half of the milk with low‑fat half‑and‑half.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Freeze in a freezer‑safe container for up to 2 months; reheat gently and add a splash of milk if sauce thickens.

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

Make-Ahead Tips

• Season and pound the chicken a few hours ahead; keep refrigerated.
• Prepare the cheese sauce and store it in the refrigerator; blend again briefly before using.
• Cook the pasta ahead of time, rinse under cold water, and store in a sealed bag.

Frequently Asked Questions