One Pot Chicken Alfredo Meal Prep for Fat Loss

Ingredients

• 1080 g Chicken Breast (budget pack, trimmed of large fat pieces, patted dry)
• 10 g Garlic (pressed or minced)
• 10 g Olive Oil (for browning, about 2 tsp)
• 500 g Chicken Broth (low‑sodium)
• 24 g Better Than Bouillon Chicken Base (adds depth and umami)
• 84 g Low‑Fat Cream Cheese (softened)
• 112 g 2% Cottage Cheese (no blending required)
• 3 g Garlic Powder (about 1 tsp)
• 2 g Black Pepper (freshly ground)
• 360 g 2% Milk (whole‑milk alternative not recommended)
• 20 g Potato Starch (thickens at ~140°F)
• 30 g Water (for slurry)
• 3 g Salt (about ½ tsp)
• 28 g Parmesan Cheese, Freshly Shredded (for flavor and thickening)
• 308 g Fettuccine (or Linguini) (dry, can break in half to fit dish)
• 300 g Broccoli Florets (frozen) (heat briefly before adding)
• 1 Vacuum Seal Bag (optional) (for storing extra cooked chicken)

Instructions

1. Pat Chicken Dry and Trim Fat

   Remove chicken breasts from packaging, pat both sides dry with paper towels and trim any large pieces of fat.

   Time: PT5M

2. Press Garlic and Measure Oil

   Press 10 g of garlic into a small bowl and measure 10 g (≈2 tsp) olive oil.

   Time: PT2M

3. Brown Chicken

   Heat the skillet over medium‑high, add olive oil, then lay chicken breasts in a single layer. Brown 3‑4 minutes per side until golden.

   Time: PT8M

4. Remove Chicken

   Transfer browned chicken to a plate and set aside.

   Time: PT1M

5. Sauté Garlic

   Add the pressed garlic to the same skillet and sauté 30‑40 seconds until fragrant.

   Time: PT1M

6. Deglaze Pan

   Pour about one‑third of the chicken broth into the skillet, scraping up all browned bits with a wooden spoon.

   Time: PT2M

7. Combine Remaining Liquids and Dairy

   In a measuring cup combine the remaining chicken broth, milk, low‑fat cream cheese, cottage cheese, Better‑Than‑Bouillon, garlic powder and black pepper. Stir until the cream cheese begins to soften.

   Time: PT3M

8. Transfer to Slow Cooker

   Place the browned chicken breasts back into the slow‑cooker, pour the broth‑and‑dairy mixture over them, and add any juices from the skillet.

   Time: PT2M

9. Slow‑Cook

   Cover and set the slow cooker to LOW for 5‑6 hours (or HIGH for 3‑4 hours). Low is preferred to prevent dairy curdling.

   Time: PT5H30M

10. Soak Pasta

    While the cooker works, place 308 g dry fettuccine in a shallow dish with about 1 inch of room‑temperature water. Soak for 3 hours (can be up to 24 hours).

    Time: PT3H

11. Shred Cooked Chicken

    When the timer ends, check that chicken reaches 165°F, remove from the pot, and shred with two forks.

    Time: PT5M

12. Make Potato Starch Slurry

    Mix 20 g potato starch with 30 g water in a small bowl until smooth.

    Time: PT2M

13. Thicken Sauce

    Whisk the slurry into the slow‑cooker along with 3 g salt and shredded Parmesan. Whisk 20‑30 seconds until fully incorporated.

    Time: PT3M

14. Add Soaked Noodles

    Drain the soaked fettuccine, let it drip 10‑15 seconds, then add to the slow‑cooker. Stir for about 90 seconds; the warm liquid will finish cooking the noodles.

    Time: PT2M

15. Add Broccoli and Mix

    Add 300 g frozen broccoli florets and the shredded chicken. Toss gently with tongs to combine without breaking the noodles.

    Time: PT3M

16. Final Heat‑Up

    Switch the slow cooker to HIGH for an additional 10 minutes to bring everything to a gentle boil, then turn off.

    Time: PT10M

17. Portion and Store

    Divide the pasta into five airtight containers. Refrigerate for up to 4 days. Freeze extra chicken in vacuum bags for up to 3 months.

    Time: PT5M

Nutrition Facts

Calories

950

Protein

66 g

Carbohydrates

80 g

Fat

30 g

Fiber

6 g