Looking for a delicious and protein-packed meal that’s easy to make and perfect for any occasion? Look no further than this High Protein Chicken Pasta with Sun-Dried Tomatoes recipe! Packed with flavors and nutrients, this dish is sure to become a favorite in your household.
Why You’ll Love This Recipe?
- Great flavors: The combination of sun-dried tomatoes, chicken, and creamy sauce creates a burst of flavors in every bite.
- Quick prep time: With just a few simple steps, you can have this dish ready to serve in no time.
- Perfect for meal prep: This recipe is great for making ahead and enjoying throughout the week, making meal planning a breeze.
Ingredient Notes:
- High protein pasta such as Banza: Provides a boost of protein and fiber to the dish.
- Boneless, skinless chicken breasts or thighs: Adds lean protein to the meal.
- Olive oil or neutral cooking oil: Helps to sauté the chicken and add flavor.
- Cajun seasoning and Italian seasoning: Infuse the dish with a delicious blend of spices.
- Low-fat cottage cheese and grated Parmesan cheese: Create a creamy and cheesy sauce without the added calories.
- Milk: Helps to thin out the sauce and make it creamy.
- Garlic, sun-dried tomatoes, spinach, and fresh basil: Add depth of flavor and nutrients to the dish.
Step-by-Step Instructions:
- Cook the high-protein pasta according to package instructions until al dente. Reserve some pasta water before draining.
- Sauté the chicken pieces with Cajun and Italian seasoning until golden and cooked through.
- Blend cottage cheese, Parmesan cheese, milk, and garlic until smooth.
- Combine the cooked pasta, sun-dried tomatoes, and chicken in a skillet. Pour the sauce over and warm everything together.
- Add spinach and basil, then serve hot with extra Parmesan cheese.
Helpful Tips:
- Reserve pasta water to adjust sauce consistency.
- Rinse pasta well, especially if using non-wheat pasta.
- Rehydrate dehydrated sun-dried tomatoes with hot water before use.
- Adjust seasoning to taste, add more Cajun seasoning for extra heat.
Expert Tips for the Best Results:
- Use high-quality sun-dried tomatoes for the best flavor.
- Don’t overcook the chicken to keep it juicy.
- Fresh basil adds a pop of freshness, so don’t skip it.
Serving Suggestions:
Pair this dish with a side salad, garlic bread, or a glass of white wine for a complete meal.
Storage and Reheating Tips:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop, adding a splash of milk to revive the sauce.
Frequently Asked Questions:
- Can I use regular pasta instead of high-protein pasta? Yes, feel free to use your favorite pasta in this recipe.
- Can I use dried herbs instead of fresh basil? Dried herbs can be substituted, but fresh basil adds a vibrant flavor.
- How can I make this dish vegetarian? Simply omit the chicken and use vegetable broth instead of chicken broth for a vegetarian version.
Conclusion:
Now that you have the recipe for this delicious High Protein Chicken Pasta with Sun-Dried Tomatoes, it’s time to get cooking! Enjoy the flavors, textures, and nutrients in this dish, and don’t forget to share your feedback with us. Happy cooking!
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High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main-course
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat
Description
Indulge in a protein-packed pasta dish with tender chicken, creamy cottage cheese sauce, and flavorful sun-dried tomatoes. This satisfying meal is perfect for a quick dinner or to fuel your post-workout recovery.
Ingredients
Units
Scale
Main Ingredients:
- 8 ounces high protein pasta such as Banza
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 1 tablespoon olive oil or neutral cooking oil of choice
- 1 tablespoon Cajun seasoning
- 1 teaspoon Italian seasoning
Cottage Cheese Sauce:
- 1 (16-ounce) container low-fat cottage cheese (2 cups)
- 1/2 cup grated Parmesan cheese plus additional for serving
- 1/2 cup milk (2%)
- 1 garlic clove, roughly chopped (about 1 teaspoon)
Additional Ingredients:
- 1/2 cup chopped sun-dried tomatoes
- 2 cups spinach, roughly chopped or torn
- 1/2 cup chopped fresh basil
Instructions
- Cook Pasta: Boil high-protein pasta until al dente, reserve 1 cup of cooking liquid, and rinse pasta.
- Cook Chicken: Sauté chicken with Cajun and Italian seasoning until cooked through.
- Prepare Sauce: Blend cottage cheese, Parmesan, milk, and garlic until smooth.
- Combine Ingredients: Mix pasta, chicken, sun-dried tomatoes, and sauce in a skillet.
- Finish Dish: Warm everything together, add spinach and basil, then serve hot with extra Parmesan.
Notes
- Reserve pasta water for adjusting sauce consistency.
- Rinse pasta well, especially non-traditional types, to avoid gumminess.
- Rehydrate dehydrated sun-dried tomatoes before use.
- Use low-fat cottage cheese for a creamy yet light sauce.
- Adjust seasoning to taste, adding more Cajun for extra heat.
Nutrition
- Serving Size: 1 plate
- Calories: 380 kcal
- Sugar: 6 g
- Sodium: 570 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 32 g
- Cholesterol: 85 mg