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Close-up of cottage cheese chicken alfredo pasta with broccoli and penne on a fork

Cottage Cheese Chicken Alfredo Pasta

This high protein chicken alfredo pasta gets its cream from a blend of low fat cottage cheese, milk, and parmesan instead of heavy cream. Seared chicken and broccoli join al dente penne in one skillet, and each of the 5 servings lands at 480 calories with 40 grams of protein. It's a macro friendly dinner that comes together mostly on one stovetop.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 5 servings
Course: Dinner
Cuisine: Italian
Calories: 480

Ingredients
  

Sauce:
  • 1 cup low fat cottage cheese
  • 1/2 cup 4 ounces milk
  • 1/2 cup graded parmesan cheese
  • 1 tablespoon cornstarch or arrowroot powder
  • 1 teaspoon lemon juice optional
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Chicken:
  • 1 lb boneless skinless chicken breast
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Broccoli:
  • 12 oz Broccoli
  • Pasta:
  • 12 oz dry pasta Penne Rigate is an excellent choice
Garnish:
  • Fresh parsley
  • Red chili flakes optional

Directions
 

  1. Take out a blender or a food processor to prepare the alfredo sauce. Add all of the ingredients for the sauce and blend them on high until it's completely smooth and creamy, scraping down the sides as needed. Set it aside for now.
  2. Take out a cutting board and a knife. Pat your chicken breast(s) dry and cut them into about 1 inch pieces.
  3. Season your diced chicken with garlic powder, smoked paprika, salt and black pepper. Mix everything together and set it aside for now.
  4. Turn a burner on high heat and bring a large pot of salted water to a boil.
  5. Add your dry pasta and cook it according to the package directions until al dente. Before draining the pasta, reserve about 1 cup of the starchy pasta water. Drain the pasta and set it aside for now.
  6. Reduce the heat down to medium and place a large nonstick skillet on top of it. Give it a light spray of oil.
  7. Add your seasoned chicken in a single layer. Cook it on medium heat for 3-4 minutes to let it sear on the outside. Then add your broccoli and let it cook for 5 to 8 minutes until fully cooked.
  8. Turn the heat down to low, then add your cooked pasta into the large skillet. Use a larger pot if necessary.
  9. Pour your blended sauce over everything and mix well.
  10. Stir it continuously as it warms up. It will thicken as it heats. Add about 1/4 to 1/2 cup of the reserved pasta water and then turn the heat off once it's hot and creamy.
  11. Taste it and add more salt, pepper, or a squeeze of lemon if needed. Garnish it with fresh parsley and red chili flakes (if using) and serve it right away.