High-Protein Creamy Tomato & Garlic Chicken Pasta

Ingredients

• 600 g chicken breast (Diced into bite-size cubes)
• 1 tsp garlic powder (For seasoning the chicken)
• 1 tsp paprika (For seasoning the chicken)
• 1 tsp salt (For seasoning the chicken)
• 1 tsp black pepper (For seasoning the chicken)
• cooking spray (Used to cook the chicken; the creator used Chosen Foods avocado oil spray)
• 20 ml olive oil (For the sauce)
• 8 garlic (Diced)
• 300 g cherry tomatoes (Sliced)
• salt (A generous pinch for the tomatoes)
• 250 ml chicken stock (The creator used Oxo chicken stock)
• 1 tsp chilli flakes
• 1 tsp paprika (For the sauce)
• 1 tsp onion powder
• 1 tsp black pepper (For the sauce)
• salt (Add to taste in the sauce)
• 100 g light cream cheese (The creator used Philadelphia Lightest)
• 200 ml fat-free milk
• 30 g tomato paste
• 1 tsp sugar (A dash of sugar)
• 60 ml pasta water (Reserved from cooking the pasta)
• 280 g penne pasta (Uncooked weight; boil in generously salted water)
• fresh parsley (Chopped)
• Parmesan (Grated, optional garnish)

Steps

1. 1

   Dice the chicken breast into bite-size cubes.

2. 2

   Add the garlic powder, paprika, salt, and pepper to the diced chicken. Mix thoroughly until the pieces are fully coated.

3. 3

   Heat a pan over high heat and coat it with cooking spray.

4. 4

   Add the seasoned chicken and cook over high heat until golden brown.

5. 5

   Cook the penne in generously salted water according to the pasta package instructions. Reserve 60 ml of the pasta water before draining.

6. 6

   Reduce the pan to medium heat and add the olive oil.

7. 7

   Add the diced garlic and stir until fragrant.

8. 8

   Add the sliced cherry tomatoes and a generous pinch of salt. Cook until the tomatoes are completely soft.

9. 9

   Add the chicken stock, chilli flakes, paprika, onion powder, and black pepper.

10. 10

    Add the light cream cheese, fat-free milk, tomato paste, and sugar. Add additional salt to taste.

11. 11

    Bring the sauce to a bubble, then reduce the heat to low and simmer for 10 minutes.

12. 12

    Add the cooked chicken, cooked penne, and reserved pasta water to the sauce.

13. 13

    Mix everything together until creamy, then add the chopped fresh parsley and mix again.

14. 14

    Divide the pasta into 4 equal meal-prep portions and garnish with grated Parmesan, if desired.

15. 15

    Store the portions in meal-prep boxes refrigerated for up to 5 days. To serve, cover a portion with a damp paper towel and microwave for 3–4 minutes, then stir until creamy.

Notes

The source states approximately 535 calories, 50 g protein, 61 g carbohydrates, and 9 g fat per serving. Refrigerate for up to 5 days. Reheat in the microwave with a damp paper towel over the top for 3–4 minutes, stirring through until creamy.

Nutrition per serving

• main
• meal prep
• high-protein
• pasta
• chicken
• creamy
• tomato
• one-pan