3 Excessive-Protein Meal-Prep Recipes for Fats Loss and Muscle Achieve


Cajun garlic parmesan alfredo

Cajun garlic parmesan alfredo

Cajun garlic parmesan alfredo

Liz & Max Haarala Hamilton

This lighter, higher-protein twist on a traditional Alfredo is certainly one of Kirkland’s hottest recipes. He stated: “The double cream-based sauce is swapped out for one made with semi-skimmed milk and lightweight cream cheese, and the addition of Cajun spices creates a scrumptious garlicky, herby, and tacky pasta sauce that takes this dish to the subsequent degree.”

Serves 4


  • 4 small hen breasts (450–500g (15-18 ounces))

  • 1 tablespoon additional virgin olive oil

  • 2 tablespoons Cajun seasoning, or extra to style

  • 20 grams (1 ½ tablespoons) unsalted butter

  • 1 onion, chopped

  • 3 cloves of garlic, peeled and finely chopped

  • 300 milliliters (10 fluid ounces) semi-skimmed milk

  • 3 tablespoons mild cream cheese

  • 200 milliliters (7 fluid ounces) scorching hen inventory

  • 300 grams (10 ounces) linguine, or related pasta

  • 75 grams (½ cup) Parmesan, grated

  • 1 teaspoon dried parsley

  • freshly floor black pepper

  • contemporary parsley, chopped, to garnish


1. Preheat the oven to 190°C (170°C fan/375°F/Fuel 5).

2. Put the hen breasts into a big baking dish with the oil and one tablespoon of the Cajun seasoning. Stir to coat, then bake within the oven for 25 minutes. Alternatively, cook dinner in an air fryer at 200°C for 15 to twenty minutes.

3. In the meantime, warmth the butter in a big saucepan over a medium warmth and fry the onion for 5 minutes till softened, then add the garlic and fry for an extra two minutes.

4. In a bowl or jug, whisk collectively the milk and cream cheese, then add to the pan together with the hen inventory. Simmer aggressively for quarter-hour, stirring repeatedly, till lowered by half. If the milk begins to bubble over, scale back the warmth in order that it does not catch on the underside.

5. Convey a big saucepan of salted water to the boil and cook dinner the linguine till very al dente (round eight minutes), then drain, reserving the pasta water. Rinse the pasta below chilly water till utterly cooled, then fill the pan with chilly water and place the pasta again within the saucepan.

6. As soon as the sauce has lowered and is a pleasant, thick, creamy consistency, stir within the remaining Cajun seasoning and take away from the warmth. Add the Parmesan, dried parsley and loads of black pepper, then stir to mix.

7. Switch a small quantity of the sauce to sauce pots for pouring over, then drain the pasta and add it to the pan together with a ladle of the pasta water. Toss to mix over a medium warmth, including extra pasta water if wanted.

8. Divide the pasta into hermetic containers. Slice the hen and add to the pasta, then garnish with contemporary parsley. This can maintain within the fridge for as much as 4 days.

Diet per serving: 624 energy, 63.2 grams carbs, 50.9 grams protein, 20.4 grams fats


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