[3 - 3] this chicken alfredo is creamy delicious
[3 - 5] and super easy to make it stores well in
[5 - 7] the freezer and it's fantastic to make
[7 - 8] for the week ahead I know you guys are
[8 - 10] going to enjoy this recipe because even
[10 - 12] though it's super high in protein it
[12 - 15] does not compromise on the macros or
[15 - 16] taste so let's get into it starting off
[16 - 18] we're going to grab our chicken breast
[18 - 21] or chicken tenders whichever you prefer
[21 - 23] I personally like the tenders because
[23 - 26] they're easier to cook and cut so that I
[26 - 28] keep them nice and juicy I recommend
[28 - 31] cutting them into half in in to 1 in
[31 - 33] cubes and try to keep them as even as
[33 - 35] possible so that they cook evenly
[35 - 36] throughout once you're done cutting your
[36 - 38] chicken we're going to season it with
[39 - 41] Italian seasoning for those in other
[41 - 43] countries that may not have it it is
[43 - 45] essentially mixed herbs with mainly
[45 - 48] oregano any amount of Italian seasoning
[48 - 51] works it's all about your preference so
[51 - 53] experiment and have fun with it now
[53 - 54] we're just going to add a little bit of
[54 - 57] salt and pepper then grab your jar of
[57 - 59] minced garlic and you want to do about
[60 - 61] about a teaspoon of this now you're
[61 - 62] going to add your lemon juice to the
[62 - 64] chicken you're only going to need a
[64 - 66] little bit a little trick that I learned
[66 - 68] is to shove a fork in midd of the lemon
[68 - 70] just move the fork back and forth while
[70 - 73] squeezing the lemon but just make sure
[73 - 75] that you don't get any seeds because you
[75 - 77] don't want to bite into any those now
[77 - 79] just mix your chicken all together make
[79 - 82] sure that it's evenly coated and place
[82 - 83] that to the side now we're going to grab
[83 - 86] our onion make a small slit on the side
[86 - 89] and peel off the top layer once you're
[89 - 90] done peeling your your onion you're
[90 - 94] going to cut off the top part but make
[94 - 97] sure you keep the root a little trick I
[97 - 99] learned from Gordon ramsy was to keep
[99 - 101] the root on because if you cut the root
[101 - 104] off the onion will bleed and that's what
[104 - 107] makes you cry so cut your whole onion in
[107 - 109] half through the root you'll want to cut
[109 - 112] across the onion with the knife facing
[112 - 114] the root once you've done that hold your
[114 - 116] onion like a tennis bowl and slice down
[116 - 119] to get nice minced onion cubes now I've
[119 - 121] grown up in Africa and a big policy of
[121 - 124] ours is that nothing gets wasted and
[124 - 126] doing it this way allows us to waste as
[126 - 129] little as possible and there's no tears
[129 - 132] also big shout out to everyone that has
[132 - 134] commented about the Gordon Ramsey method
[134 - 136] now moving on we're going to cut our
[136 - 138] mushrooms now mushrooms aren't called
[138 - 140] for in this recipe because I know
[140 - 141] there's going to be people in the
[142 - 144] comments complaining about them but an
[144 - 147] Old South African man said to me eat it
[147 - 149] and you'll develop a taste for it
[150 - 152] regardless you can add whatever you prefer once
[152 - 154] you can add whatever you prefer once you're done cutting up your onions and
[154 - 156] optional mushrooms put them in a
[156 - 158] separate bowl and we'll come back to
[158 - 160] these later now for some fresh parmesan
[160 - 163] you can use any parmesan that you like
[163 - 164] even if it's already shredded you're
[164 - 167] going to need about 50 g let's get
[167 - 170] started on the sauce now grab a blender
[170 - 172] you're going to need 300 G of cottage
[172 - 177] cheese and 200 g of unflavored nonfat
[177 - 179] Mediterranean yogurt if you don't have
[179 - 181] enough cottage cheese you can always
[181 - 184] account for that by adding more yogurt
[184 - 186] as long as it comes out to about 500 G
[186 - 189] in total that will be okay now we're
[189 - 191] going to take our parmesan and we're
[191 - 193] going to add that to the blender some of
[193 - 194] the parmesan that's stuck to the little
[195 - 197] container when it's trying to get it out
[197 - 199] and it just fell over the blender and
[199 - 201] the cutting bowl but that's okay because
[201 - 204] you can never have enough cheese right
[204 - 205] unless you're cutting like me we're
[205 - 208] going to add about 100 Ms of milk to the
[208 - 211] blender now all that's left to do is
[211 - 214] blend it up and set your sauce to one
[214 - 216] side we're going to go ahead and cook
[216 - 219] the chicken now grab a pan and spray it
[219 - 221] down with some olive oil I like to use
[221 - 222] this little spray bottle which I got
[222 - 225] online I like to cook my chicken at
[225 - 227] medium to medium high heat so that it
[227 - 230] doesn't dry out at the same time start
[230 - 232] cooking your pasta once your chicken is
[232 - 235] almost done cooking adding your chicken
[235 - 238] broth this recipe calls for 150 M of
[238 - 240] chicken broth adding your vegetable vbl
[240 - 242] once it's all done cooking turn off the
[242 - 245] heat and wait about 1 minute now warning
[245 - 248] this can absolutely destroy your recipe
[248 - 250] add your sauce but you do not want to
[251 - 253] simmer the sauce because we have lemon
[253 - 255] juice in there and lemon will cause for
[255 - 258] dairy to curd and essentially turn it
[258 - 261] into a watery mess once it's mixed in
[261 - 263] add some pasta after you've added in
[263 - 266] your pasta you're almost done all we
[266 - 268] have to do now is plate it and make it
[268 - 271] look nice as nice as a jum brro
[271 - 272] obviously wants to make it I wasn't
[272 - 275] weighing it so here I'm just dividing it
[275 - 277] but if you would like to cook the
[277 - 279] chicken separately and add the sauce to
[279 - 282] the chicken and pasta and then mix each
[282 - 283] milk separately weigh it out
[283 - 286] individually completely optional but add
[286 - 288] some chopped parsley and there's your
[288 - 291] meals this recipe will make about six
[291 - 293] meals your family will also thank you
[293 - 295] because the house will smell amazing
[295 - 297] this took about 30 minutes to make in
[297 - 299] total and I just know you're going to
[300 - 303] enjoy them I hope you guys enjoy this meal as
[303 - 305] them I hope you guys enjoy this meal as much as I do shout out to Aussie Fitness
[305 - 307] for the base of this recipe thank you
[307 - 309] guys so much for watching subscribe for
[309 - 313] more and I'll see you next time