High-Protein One-Pan Pasta Meal Prep

Steps

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1. 1
   Prepare the turkey breast: Slice the meat into 2 cm thick slices, stack them, and cut into bite-sized pieces suitable for eating with a spoon. Place in a bowl, add 14g oil, a pinch of salt, oregano, garlic powder, paprika, and black pepper; mix until the meat is fully coated with seasonings.
   ▶ ≈0:58
2. 2
   Prepare vegetables: Halve the red peppers (300g total), remove the core, slice into strips, then dice finely. Similarly dice the onions (200g total). Gently smash the garlic cloves to peel them easily, then grate with a microplane or garlic press.
   ▶ ≈1:44
3. 3
   Prepare the carbs and sauce: Measure 400g of raw kritaraki or similar pasta into a bowl. In another bowl, have the 500g tomato sauce ready. Combine 500g water with 10g broth powder (chicken or vegetable) in a third bowl.
   ▶ ≈2:11
4. 4
   Cook the turkey: Heat a 28cm pan to medium-high heat. Add turkey in batches, avoiding overcrowding. Sear each side for about 90 seconds until browned, then remove to a bowl. Repeat in 1–2 more batches until all meat is cooked.
   ▶ ≈2:45
5. 5
   Sauté the vegetables: Add 14g oil to the pan, then onions, peppers, and a pinch of salt. Stir occasionally for about 10 minutes, aiming for light caramelization on the vegetables.
   ▶ ≈3:17
6. 6
   Add garlic: Add 2g oil to the cleared space in the pan, then the grated garlic. Let it sit for about 20 seconds to develop flavor, then stir everything together.
   ▶ ≈3:42
7. 7
   Season the vegetables: Add paprika, oregano, and freshly cracked black pepper. Stir for about 30 seconds to toast the seasonings in the hot pan.
   ▶ ≈3:55
8. 8
   Add pasta and liquids: Pour in the pasta, tomato sauce, and broth mixture. Stir well, bring to a boil, cover, and simmer for about 14 minutes. Check halfway through; add another 100g broth if the bottom looks dry.
   ▶ ≈4:08
9. 9
   Add cream cheese (optional): After 14 minutes, turn off the heat. Add 150g light or fat-free cream cheese and stir continuously until fully incorporated into the creamy sauce.
   ▶ ≈4:33
10. 10
    Portion and store: Divide the mixture into 5 meal prep containers. Optionally grate 10g Parmesan on each portion for an additional 40 calories. Store in the refrigerator for up to 5 days or freeze for up to 3 months.
    ▶ ≈4:59