63g Protein Pasta Meal Prep That Doesn’t Go Dry
63g protein French onion chicken pasta meal prep. 5 portions that stay creamy all week, made with sweet caramelised onions, sun-dried tomato and juicy chicken thigh in a creamy Parmesan sauce.
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👇 RECIPE (Full Written Version)
Caramelised Onions
2 Tbsp (28g) – Sun-Dried Tomato Oil, from the jar
4 Large Brown Onions, thinly sliced
1 tsp (4g) – Brown Sugar
4 Garlic Cloves – finely grated
1 tsp (2g) Dried Thyme
80g (2.8oz) – Sun-Dried Tomatoes in Oil, drained and finely chopped
2 Tbsp (30ml) – Red Wine or Balsamic Vinegar
Salt & Pepper
Chicken
1kg (2.2lb) – Boneless Skinless Chicken Thigh, trimmed and diced
2 tsp (6g) – Garlic Powder
1 tsp (3g) – Smoked Paprika
1 Tbsp (14g) – Sun-Dried Tomato Oil, from the jar
Salt & Pepper
Sauce
500ml (2 Cups) – Chicken Stock
150g (5oz) – Light Cream Cheese
250ml (1 Cup) – Light Milk
1 Tbsp (15g) – Dijon Mustard
80g (2.8oz) – Parmigiano Reggiano, finely grated
Salt & Pepper
Pasta
350g (12oz) – Rigatoni
150g (5oz) – Baby Spinach
250ml (1 Cup) – Pasta Water, reserved
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#mealprep #highprotein #protein
11 Comments
Oh hell ya!
Never clicked so quick!
This looks delicious 😋
No mustard. Nope. Mustard makes any meal…..go right thru me.
Damn looks awesome🎉 good job
just in time as usual!
This looks absolutely incredible 🤩 I was just about to go grocery shopping, need to update my shopping list now 😂
Thanks for all your videos Jack. After finding your channel it has been so much easier to prepare lunch and dinner for a week, while trying to get leaner and stronger at age 50 🙂
Awesome, will definitely try this one!
I find that rigatoni disintegrates on reheating after freezing, penne holds its integrity a lot more
❤❤❤❤