Protein chicken Alfredo meal prep

Ingredients

• 1 kg Chicken Breast (skinless, boneless, cut into 2‑inch cubes)
• 400 g Whole Wheat Pasta (any short shape like penne or rotini)
• 300 g Cauliflower Florets (steamed until very tender)
• 2 cup Low‑Fat Milk (2% milk works well)
• 100 g Parmesan Cheese (freshly grated)
• 4 clove Garlic (minced)
• 2 tbsp Olive Oil (extra‑virgin preferred)
• to taste Salt
• to taste Black Pepper (freshly ground)

Instructions

1. Prep Ingredients

   Cut the chicken breast into bite‑size cubes, mince the garlic, and measure out all remaining ingredients.

   Time: PT5M

2. Cook Pasta

   Bring a large pot of salted water to a boil, add the whole wheat pasta, and cook according to package directions until al dente. Drain and set aside.

   Time: PT10M

   Temperature: 212°F

3. Steam Cauliflower

   Place cauliflower florets in a steamer basket over simmering water, cover, and steam for 8‑10 minutes until very tender.

   Time: PT10M

   Temperature: 212°F

4. Sear Chicken

   Heat olive oil in a large skillet over medium‑high heat. Add the chicken cubes, season with salt and pepper, and cook, stirring occasionally, until golden and cooked through, about 7‑8 minutes.

   Time: PT8M

   Temperature: 375°F

5. Make Cauliflower Alfredo Sauce

   In a blender, combine the steamed cauliflower, low‑fat milk, grated Parmesan, minced garlic, a pinch of salt, and a pinch of pepper. Blend until completely smooth.

   Time: PT3M

6. Combine Everything

   Return the cooked chicken to the skillet, pour the cauliflower alfredo sauce over it, and stir in the cooked pasta. Heat gently for 2‑3 minutes, allowing the sauce to coat the pasta and warm through.

   Time: PT3M

   Temperature: 350°F

7. Portion for Meal Prep

   Divide the chicken alfredo evenly among four meal‑prep containers. Let cool for 5 minutes before sealing.

   Time: PT5M

Nutrition Facts

Calories

610

Protein

70 g

Carbohydrates

45 g

Fat

15 g

Fiber

5 g