Ingredients:
For the Alfredo Sauce:
-
½ cup (125g) low-fat cottage cheese
-
½ cup unsweetened almond milk
-
¼ cup grated Parmesan cheese
-
1–2 garlic cloves (or ½ tsp garlic powder)
-
Salt and pepper to taste
-
Optional: pinch of Italian seasoning or nutmeg
For the Pasta & Chicken:
-
1 serving (75–100g dry) fettuccine or any pasta (use high-protein pasta to boost macros)
-
150–200g cooked chicken breast, chopped or sliced
-
1 tsp olive oil or cooking spray
-
Optional: spinach, peas, or broccoli for added nutrients
Instructions:
1. Cook the Pasta
-
Bring a pot of salted water to a boil.
-
Cook pasta according to package instructions.
-
Drain and set aside, reserving ¼ cup of pasta water.
2. Cook the Chicken
-
Season chicken breast with salt, pepper, and garlic powder (optional).
-
Heat a non-stick skillet over medium-high heat with olive oil or spray.
-
Cook chicken for 4–6 minutes per side, or until golden and fully cooked.
-
Remove and let it rest for 2 minutes before slicing.
3. Make the Alfredo Sauce
-
In a blender or food processor, combine:
-
Cottage cheese
-
Almond milk
-
Parmesan
-
Garlic
-
Salt, pepper, and any optional seasonings
-
-
Blend until completely smooth and creamy.
4. Heat the Sauce
-
Pour the blended sauce into a saucepan over low-medium heat.
-
Stir continuously until warmed through and slightly thickened (about 3–5 minutes).
-
If it’s too thick, add a splash of pasta water or almond milk.
5. Combine Everything
-
Add the cooked pasta and sliced chicken into the sauce.
-
Stir gently to coat everything evenly.
-
Add reserved pasta water as needed to loosen the sauce.
6. Serve
-
Plate the pasta and garnish with extra Parmesan, black pepper, or fresh herbs (like parsley).
-
Optional: Add steamed greens or a side salad for a full meal.
Optional Add-ins & Tips:
-
Protein boost: Use chickpea/lentil pasta or add more chicken/shrimp
-
Low-carb version: Swap pasta with zucchini noodles or hearts of palm pasta
-
Creamier texture: Add 1 tbsp light cream cheese or 1 egg yolk during blending
-
Make ahead: Sauce can be prepped and stored in fridge for 2–3 days