Of which 4.9 g sugars and 8.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Calcium (cottage cheese)
Allergens gluten, milk
Chicken Alfredo pasta
A creamy cottage cheese sauce, no cream, full of protein.
Ingredients
- 2 chicken breasts (600 g / 1¼ lb)
- salt, pepper, garlic powder and paprika, to taste
- chopped parsley, to taste
- 480 g (1 lb) pasta, weight after cooking
- 200 g (7 oz) cottage cheese — sauce
- ½ cup milk, any kind you like (120 g / 4 oz) — sauce
- ¼ cup shredded reduced-fat cheese (30 g / 1 oz) — sauce
- 1 clove garlic (3 g) — sauce
- salt, pepper and garlic powder, to taste — sauce
Method
- Season the chicken and cook it in the air fryer at 180 °C (350 °F) for 25 minutes, turning halfway through.
- While the chicken cooks, blend the cottage cheese, milk, grated cheese, garlic and seasonings in a blender until you have a creamy sauce. Taste and adjust the seasoning.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.