Craving bad food but need a low calorie recipe? Trick your brain with this quick and easy high protein buffalo chicken mac and cheese meal prep. You’d never know it’s good for you.
Calories and macros below:
4 serves: 555 calories, 46g protein, 70g carbs, 9g fat
5 serves: 444 calories, 37g protein, 56g carbs, 7g fat
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Original recipe credit: https://www.instagram.com/reel/CjfTz3YDYt1/
Timestamps:
0:00 Intro
1:12 Prep Chicken
2:57 Boil Pasta
4:42 Cook Chicken
5:06 Make Sauce
7:52 Combine Everything
9:24 Prepare Garnish
9:51 Plate Up
10:15 Make My Day (like and subscribe)
Ingredients:
400g chicken breast
280g macaroni
2 tsp onion powder
2 tsp garlic powder
2 tsp paprika
2 tsp Franks buffalo hot sauce
Salt and pepper to taste
Spring onion (garnish)
Ingredients (sauce):
250g light cottage cheese
100g light cream cheese
2 tbsp Franks buffalo hot sauce
1 tsp mustard powder
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
20g cheese powder
Method:
1. Pour water (ideally pre-boiled) in medium sized pot and put on high heat.
2. Add pasta once water boiling and cook for 8-10 minutes (refer to your pasta packet for specific timings).
3. Slice chicken breast into 1 inch pieces, place in bowl.
4. Add spices and hot sauce to bowl and mix thoroughly.
5. Heat large frying pan to medium-low heat, add oil if not using non-stick (1 tbsp). Cook chicken, turning to brown each side.
6. Add sauce ingredients to a blender. Blend.
7. Once pasta is boiled, drain and add to pan with chicken. Pour in sauce and combine.
8. Finely slice some spring onions diagonally for garnish.
9. Plate up and enjoy!
#howtocook #healthyfood #weightloss #mealprep #highprotein #lowcalorie #fakeaway
If you’ve been having a little bit of a craving you just want something slightly naughty but not then this is going to be the one for you sometimes when you’re just in the mode of eating good you get a little hankering for something bad and
You don’t want to do it so you don’t but then if there’s an option it’s good to know and this is your option today what we’ve just seen is a buffalo chicken mac and cheese and it is the perfect cheat meal because you’re not cheating at all
It’s 5 25 calories 5050 g of protein satisfy your Cravings with this buffalo chicken mac and cheese come on I’m going to show you how to do it buffalo chicken mac and cheese who would have thought not me we are going to season our chicken we’re going to boil our pasta
We’re going to fry off the chicken and then we’re going to make our cheese sauce which is basically a huge protein hack so each serving is going to get about 12 gram of protein from the sauce and we’re going to keep it lcal under 600 calories 50 g of protein it’s a very
Welldeveloped recipe is how I’d say that I’m very impressed by it so we’ll have our pasture our chicken and our sauce ready we’ll combine it all and then we’ll dish it up so this is going to be a really quick one strap in let’s get started so
I’m just going to cut the chicken into about 1 in pieces maybe just smaller than that and then we’re going to throw all of the seasoning on there get that chicken and just slice it up Quickly you know when you just have those cravings for not bad food but like you know naughty food this is perfect for that I’ve been having that naughty food craving for uh a good two weeks now and I haven’t really done anything about it so today I thought why not switch it up
Cuz obviously usually I don’t really do this kind of food in my meal prep videos but it’s good to shake things up I never discriminate against food I love all of it so why not do a little bit more of an American style dish today that’s what I
Thought so we got the chicken done let’s get all that in the bowl then I’m going to wash my hands quickly and we’re going to season it all up all righty so you got your chicken what we want to do is add 2 teaspoons of onion powder garlic powder and Paprika
In so I prepared that mix earlier little bit of salt little bit of pepper and then finally 2 tablespoons of Frank’s buffalo that’s a pretty healthy first tablespoon and two get in there and mix it smells really good actually all right lovely mixed super quick wash hands and
Get a mediumsized pot on the boil here’s some water I prepared Earlier okay so we’re going to get that boiling quickly and as soon as it is we’re going to add our macaroni in in the meantime we’re going to get a frying pan and we’re going to cook that chicken so that can go to a medium low
Heat while those heat up let’s get our other bit of seasoning that we need pre-loaded so that’s going to be 1 teaspoon of mustard powder it’s going to be a teaspoon each of the paprika garlic powder and onion powder come on that’ll Do cool cool so we can pop that to the side don’t worry about that one getting there getting there all right let’s get the pasta in so just throw about a TA teaspoon of salt in that pot because the pasta is definitely going to absorb some of that salt and
You can really taste it this is 280 G of macaroni and that’s going to go in for how long is it going to go in for 8 minutes and that’s definitely ready to go as well so just a tablespoon of olive oil to make sure chicken doesn’t
Stick move around the pan so everything is covered don’t want to leave any flavor behind if we can avoid it so uh get that in the Pan okay I’ve washed off that bowl quickly so that we can add the chicken back in once it’s cooked get that chicken turned and then we’re going to make our sauce whatever blender you’ve got available for me it is this one going to add 250 g of cottage cheese which is
Half of the Container this is low fat so we keep the ks down classic and we’re going to get 100 G of the cream cheese this is also light to keep the cows down excuse fingers so we can add our seasoning into that nice and easy be nice to me got my
Fingers right around the top just to contain it pro tip last touches on the sauce so two tablespoons of Franks in the sauce as Well just going to light on that and what I’ve got here is cheese powder you can buy this on its own in the store I couldn’t find any so I’ve actually bought some from the mac and cheese packets themselves there’s 40 G in here we want to use half of that 20
G I told you we were being really authentically um American with this so with that done I want to Blitz it up there was the pasta going off so we just want to make sure that this is Al Dente which it feels like it is to be Honest two more minutes so while we wait for that split this spit this up coming a long while so Quick all right I’m going to give that a quick Shake one more Blitz and then we’ll be good okay chicken off sauce done let’s get that into our Bowl our pasta should be done now perfect cool all right going to drain the bastard but I think it makes sense to combine
Everything in the Pan so we get our chicken Chicken in there as well so that Pan’s off but it’s still got a little bit of heat in there so it means that we’re going to be able to combine everything really easily essentially when you make a pasta and everything comes in at the end you want
To put on the heat for 30 seconds and combine so basically doing the same thing except um Americanized sorry also just get the flavor off the bottom so that we don’t miss anything so get your sauce actually get the juices from the bowl as well nice and your
Sauce might have to do a bit of scraping here but that’s fine so you’ll see this as it pours out um yeah kind of let’s scrape it up so spread across all the portions 12 g of protein in each portion of the sauce right so let’s get this let’s get it
Combined naughty but not naughty somehow not naughty but extremely naughty okay we’ve got two quick little things to do and then we can serve up first for a nice garnish we’re going to chop up some green onion quickly I’ll use the rest of this later please don’t freak out
Everybody seeing as I got to off last time let see the comments Okay get these little Chevrons instead of just slices all right let’s get this plated for portions evenly smallest of technical difficulties there um but here we are we prepped up I get that it could be really hard sometimes to be in a calorie deficit I’m in one as we speak when you
Get those hunger pains for something a little bit more than just the typical healthy stuff this is going to do you right don’t forget to like the video it really helps me uh if you want to subscribe so you get these meil prep videos every week in your YouTube homage
Then uh please do that as well because I’d love to have you on board hope you have a good week ahead and if you didn’t like this recipe you’ll find something out bad Goodbye