High-Protein Honey Butter Chicken Alfredo Pasta

Ingredients

• 500 g Chicken Breast (cut into 1‑cm cubes)
• 1 tbsp Olive Oil (for seasoning and cooking)
• 1 tsp Salt (for seasoning chicken)
• ½ tsp Chili Flakes (adjust to heat preference)
• 1 tsp Dried Parsley (for seasoning chicken)
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1 tsp Smoked Paprika
• 2 tbsp Butter (unsalted, cut into pieces)
• 1 tbsp Honey
• 1 tbsp Soy Sauce (low‑sodium preferred)
• 2 tbsp Fresh Parsley (chopped, divided (half for sauce, half for finishing))
• 3 units Garlic Cloves (minced)
• ½ cup Sun‑Dried Tomatoes (chopped, oil drained)
• 1 tsp Italian Herb Blend
• 1 cup Low‑Fat Milk (2% or skim)
• 4 oz Light Cream Cheese (softened)
• ½ cup Parmesan Cheese (grated plus rind for extra flavor)
• 300 g Pasta (Penna or Fettuccine) (dry weight)
• 4 L Water for Boiling Pasta (large pot, salted)

Instructions

1. Cube and Season Chicken

   Slice the chicken breast into bite‑size cubes. In a bowl combine the chicken with salt, chili flakes, dried parsley, garlic powder, onion powder, smoked paprika and olive oil. Toss until the pieces are evenly coated and the color changes slightly.

   Time: PT5M

2. Boil Pasta

   Bring 4 L of water to a rolling boil, add a tablespoon of salt, then add the dry pasta. Cook according to package directions until al dente, usually 9‑11 minutes. Drain in a colander and set aside.

   Time: PT12M

   Temperature: 212°F

3. Cook Chicken

   Heat the skillet over medium heat. Add the seasoned chicken cubes in a single layer and cook 4 minutes on each side until golden brown and crispy. Transfer the cooked chicken to a plate.

   Time: PT8M

   Temperature: Medium (≈350°F)

4. Make Honey‑Butter Sauce

   Reduce the heat to low. Add butter, drizzle honey, pour soy sauce, and sprinkle half of the fresh parsley. Stir until the butter melts and the mixture is glossy.

   Time: PT2M

   Temperature: Low

5. Sauté Garlic and Sun‑Dried Tomatoes

   In the same skillet add the minced garlic and chopped sun‑dried tomatoes. Cook, stirring frequently, for about 3 minutes until fragrant.

   Time: PT3M

   Temperature: Medium

6. Create Creamy Alfredo Base

   Stir in Italian herb blend, a pinch of salt, low‑fat milk, softened light cream cheese, grated Parmesan and the cheese rind. Continue stirring until the cheese melts and the sauce becomes smooth and slightly thickened, about 5 minutes.

   Time: PT5M

   Temperature: Medium‑Low

7. Combine Chicken and Pasta

   Return the cooked chicken to the skillet, add the drained pasta, and toss with the remaining fresh parsley. Heat gently for 2 minutes until everything is evenly coated and the sauce clings to the pasta.

   Time: PT2M

   Temperature: Low

8. Portion and Store

   Divide the pasta into 4 airtight containers. Let cool to room temperature before sealing and refrigerating.

   Time: PT0M

Nutrition Facts

Calories

630

Protein

40 g

Carbohydrates

55 g

Fat

20 g

Fiber

4 g