This Meal Prep Has 70g of Protein and Tastes Like a Cheat Meal

By Chef Jack Ovens · 45 min

Ingredients

Instructions

1. Boil salted water and cook the pasta for 1 minute less than the packet says. Drain, keeping about ½ cup of the pasta water.
2. Butterfly the chicken breast and slice it in half. Bash it with a meat tenderiser or flat-based pan to an even thickness.
3. Put the chicken in a bowl with the onion powder, garlic powder, smoked paprika, salt and pepper, and mix well.
4. Beat the eggs in a bowl and put the panko in a second bowl. Dip the chicken in the egg, then press it firmly into the panko.
5. Spray both sides of the chicken well with spray oil. Air fry at 200°C (390°F) for 10–12 minutes, flipping halfway, or bake at 220°C (430°F) for 18–20 minutes, until golden and the chicken reaches an internal temperature of 74°C.
6. Heat the milk in a large pan over medium heat until hot but not simmering. Gently stir in the cheddar, mozzarella and low-fat cheese slices until smooth and melted.
7. Add the drained pasta and stir until coated in the cheese sauce. Thin with the reserved pasta water if needed, season, and set aside.
8. Mix the yogurt and chilli sauce in a bowl and refrigerate until serving.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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EggCheeseMilkYoghurtChicken breastMozzarella cheeseBreadcrumbPasta