POV: making high-protein Cajun Chicken Alfredo💪 #food #healthyfood #cooking #mealprep #mealprepping

⬇️ EASY HIGH-PROTEIN WHOLE FOOD CAJUN CHICKEN ALFREDO

Serves: 6 | Prep: 15 min | Cook: 20-30 min

MACRONUTRIENTS:
Calories: 620
Protein: 52g
Carbohydrates: 48g
Fat: 24g
Fiber: 10g
Net Carbs: 38g

INGREDIENTS

For the Cajun Chicken:

2 lbs boneless, skinless chicken breasts, sliced into strips
3 tbsp avocado oil or ghee (divided)
2 tbsp Cajun seasoning (store-bought or homemade – recipe below)
Homemade Cajun Seasoning:
1 tbsp smoked paprika
1 tsp cayenne pepper (adjust for heat preference)
1 tbsp garlic powder
1 tbsp onion powder
1 tsp dried oregano
1 tsp dried thyme
1 tsp Celtic sea salt
½ tsp black pepper

For the Vegetables:

3 large bell peppers (1 red, 1 yellow, 1 green), sliced into strips
1 large yellow onion, sliced into strips
3 cloves garlic, minced

For the “Alfredo” Sauce:

1½ cups full-fat Greek yogurt
1 cup grass-fed chicken bone broth (or regular chicken broth)
1½ cups freshly grated parmesan cheese
4 cloves garlic, minced
2 tbsp grass-fed butter or ghee
¼ tsp ground nutmeg
½ tsp Celtic sea salt
¼ tsp black pepper
Optional: 2 tbsp arrowroot starch (for extra thickness)

For the Pasta:

12 oz chickpea fettuccine OR whole wheat fettuccine
1 tbsp olive oil (to prevent sticking)
1 tsp salt (for pasta water)

For Garnish:
½ cup fresh parsley, chopped
Extra parmesan cheese
Red pepper flakes (optional)
Lemon wedges (optional)

INSTRUCTIONS

PHASE 1: PREP INGREDIENTS (10 Minutes)

Step 1: Slice 2 lbs chicken breasts into ½-inch thick strips.

Step 2: In small bowl, mix Cajun seasoning (if making homemade):
1 tbsp smoked paprika
1 tsp cayenne pepper
1 tbsp garlic powder
1 tbsp onion powder
1 tsp oregano
1 tsp thyme
1 tsp salt
½ tsp black pepper

Step 3: Season chicken strips heavily with 2 tbsp Cajun seasoning. Coat all sides. Set aside.

Step 4: Slice 3 bell peppers and 1 onion into strips. Mince 7 cloves garlic total (3 for veggies, 4 for sauce).

Step 5: Grate 1½ cups parmesan cheese (fresh is best for smooth sauce). Chop ½ cup parsley.

PHASE 2: COOK PASTA (10 Minutes)

Step 6: Bring large pot of salted water to boil.

Step 7: Add 12 oz chickpea or whole wheat fettuccine. Cook according to package

directions (usually 7-9 minutes for chickpea, 10-12 for whole wheat).

Step 8: Drain pasta. Toss with 1 tbsp olive oil to prevent sticking. Set aside.

PHASE 3: BLACKEN CHICKEN (12 Minutes)

Step 9: Heat electric skillet to 400°F (high heat).

Step 10: Add 2 tbsp avocado oil or ghee to skillet.

Step 11: Once oil is shimmering hot, add seasoned chicken strips in single layer (work in batches if needed – don’t overcrowd).

Step 12: Cook chicken 5-6 minutes per side WITHOUT MOVING. This creates the blackened crust. Chicken should have dark, charred edges.

Step 13: Check internal temperature (165°F). Remove chicken from skillet. Set aside on plate.

Step 14: If cooking in batches, repeat with remaining chicken.
PHASE 4: COOK VEGETABLES (8 Minutes)

Step 15: Reduce heat to 350°F (medium-high).

Step 16: Add 1 tbsp avocado oil or ghee to same skillet (use all the flavorful browned bits from chicken!).

Step 17: Add sliced bell peppers and onions. Sauté 6-7 minutes, stirring occasionally, until softened and slightly charred on edges.

Step 18: Add 3 cloves minced garlic. Cook 1 minute until fragrant.

Step 19: Remove vegetables from skillet. Set aside with chicken.

PHASE 5: MAKE ALFREDO SAUCE (8 Minutes)

Step 20: Reduce heat to 275°F (medium-low). DO NOT use high heat or yogurt will curdle.

Step 21: Add 2 tbsp butter or ghee to skillet. Let melt.

Step 22: Add 4 cloves minced garlic. Sauté 1 minute until fragrant.

Step 23: Add 1 cup chicken broth. Bring to gentle simmer.

Step 24: Remove skillet from heat or turn to WARM setting.

Step 25: Slowly whisk in 1½ cups Greek yogurt, a few spoonfuls at a time, until smooth. (Off heat prevents curdling!)

Step 26: Add 1½ cups grated parmesan cheese. Whisk constantly until cheese melts and sauce is smooth.

Step 27: Add:
¼ tsp nutmeg
½ tsp salt
¼ tsp black pepper

#highprotein #healthyfood #mealprep #mealprepping #fatloss