Context: I’m trying to lose weight but still enjoy foods I like. Here’s a higher protein rasta pasta with slightly lower calories than an average portion, makes about 4.5 servings with one serving coming to about 537 calories and 31g of protein (add more chicken for more protein, this was just all that I had left)
🙂
Recipe:
1 16oz Box Barilla protein pasta
——
2-4 chicken thighs (mine came out around 360 grams, you could use more though), cut in slices or cubed
2-3 tsps Jerk chicken seasoning
1 tsp evoo
——
1 red bell pepper, cut in slices
1 yellow bell pepper, cut in slices
2-4 garlic cloves, minced
1 scotch bonnet pepper, minced
——
Extra:
Chicken/beef broth, 1-2 cup (based on how liquidy you want your sauce)
1/2 cup half and half
1 tbsp all purpose flour
1 tsp/1 cube Chicken bouillon
1-2 tbsp chopped parsley
15g/half an oz of parmesan
Add extra cayenne or paprika or black pepper if you want more spice
——
Marinate your meat with the jerk seasoning and EVOO, I did about 10-20 minutes since it was already sliced.
Meanwhile, add a spray of evoo or 1tbsp oil and sauté your bell peppers for 3-4 minutes and then add the garlic and scotch bonnet and cook for 1 minute. Add your chicken and let cook on one side for maybe about 5 minutes or until you can start to see the brown color coming up the sides, then stir around and cover for another 5 minutes. The chicken and bell peppers should have released a bit of water/oils, so then add the flour and cook it for 30 seconds or until it is lightly browned. Add the broth and heavy cream and simmer until it reduces and becomes thicker.
You can also add your pasta to boiling water while this simmers (or also for more flavor, maybe cook your pasta in a broth? Didn’t think to do that at the time though). Once the pasta is cooked al dente, add it to your sauce and mix around to finish cooking, maybe 1-2 more minutes. Top with parsley and parmesan and serve 🙂
Enjoy 💖
1 Comment
Context: I’m trying to lose weight but still enjoy foods I like. Here’s a higher protein rasta pasta with slightly lower calories than an average portion, makes about 4.5 servings with one serving coming to about 537 calories and 31g of protein (add more chicken for more protein, this was just all that I had left)
🙂
Recipe:
1 16oz Box Barilla protein pasta
——
2-4 chicken thighs (mine came out around 360 grams, you could use more though), cut in slices or cubed
2-3 tsps Jerk chicken seasoning
1 tsp evoo
——
1 red bell pepper, cut in slices
1 yellow bell pepper, cut in slices
2-4 garlic cloves, minced
1 scotch bonnet pepper, minced
——
Extra:
Chicken/beef broth, 1-2 cup (based on how liquidy you want your sauce)
1/2 cup half and half
1 tbsp all purpose flour
1 tsp/1 cube Chicken bouillon
1-2 tbsp chopped parsley
15g/half an oz of parmesan
Add extra cayenne or paprika or black pepper if you want more spice
——
Marinate your meat with the jerk seasoning and EVOO, I did about 10-20 minutes since it was already sliced.
Meanwhile, add a spray of evoo or 1tbsp oil and sauté your bell peppers for 3-4 minutes and then add the garlic and scotch bonnet and cook for 1 minute. Add your chicken and let cook on one side for maybe about 5 minutes or until you can start to see the brown color coming up the sides, then stir around and cover for another 5 minutes. The chicken and bell peppers should have released a bit of water/oils, so then add the flour and cook it for 30 seconds or until it is lightly browned. Add the broth and heavy cream and simmer until it reduces and becomes thicker.
You can also add your pasta to boiling water while this simmers (or also for more flavor, maybe cook your pasta in a broth? Didn’t think to do that at the time though). Once the pasta is cooked al dente, add it to your sauce and mix around to finish cooking, maybe 1-2 more minutes. Top with parsley and parmesan and serve 🙂
Enjoy 💖