Description

A creamy, comforting chicken Alfredo pasta bake made with high-protein ingredients like cottage cheese and whole grain pasta. Packed with flavor, yet lighter than traditional Alfredo.

Ingredients

• 1.25 lbs boneless, skinless chicken thighs

• 12 oz high-protein or whole grain fettuccine pasta

• 16 oz low-fat cottage cheese, blended until smooth

• 1.25 cups shredded Parmesan cheese (divided)

• 4 garlic cloves, slivered • ½ cup low-fat milk (or almond milk)

• 4 teaspoons olive oil (divided)

• Salt and black pepper to taste

• ¼ cup chopped parsley (for garnish)

• Optional: ½ cup reserved pasta water for sauce thinning

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Instructions

1. **Cook the Chicken:** Heat 2 tsp olive oil in a skillet over medium-high heat. Season chicken with salt and pepper. Sear for 6–8 minutes per side until cooked through. Let rest 10 minutes, then slice thinly.

2. **Boil the Pasta:** Cook pasta according to package directions. Reserve ½ cup pasta water before draining.

3. **Blend the Sauce:** In a blender, combine cottage cheese, milk, and 1 cup Parmesan. Blend 3–4 minutes until smooth.

4. **Make Alfredo Sauce:** In the same skillet, heat 2 tsp olive oil. Add garlic and sauté until golden. Lower heat and stir in blended sauce. Whisk until smooth. Thin with pasta water as needed.

5. **Assemble and Bake:** Preheat oven to 375°F (190°C). In a baking dish, combine pasta, sliced chicken, and Alfredo sauce. Mix well. Top with remaining ¼ cup Parmesan. Bake uncovered 10–15 minutes until bubbly.

6. **Garnish and Serve:** Top with chopped parsley and cracked black pepper. Serve warm.

Notes

You can prep this dish ahead and refrigerate before baking. Try adding spinach or steamed broccoli for more fiber and color.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Main Dish / Casserole
Method: Baked
Cuisine: American / High-protein

Nutrition

Serving Size: 1 serving
Calories: 510
Sugar: 3g
Sodium: 560mg
Fat: 19g
Saturated Fat: 7g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 4g
Protein: 45g
Cholesterol: 120mg