Cottage Cheese Alfredo Turkey Pasta

• 150 g Low-fat cottage cheese (5.3 oz)
• 50 g Nonfat milk (¼ cup)
• 15 g Parmesan, grated (3 tbsp)
• 1 liter, for boiling Water (about 4 cups, for boiling)
• 1.5 g Salt (¼ tsp)
• 70 g dry Pasta (fettuccine or penne) (2.5 oz dry)
• 170 g raw Lean ground turkey (93%) (6.0 oz raw)
• 0.3 g Black pepper (⅛ tsp)
• 5 g Olive oil (1 tsp)
• 5 g raw (1½ cloves) Garlic

You'll need: Blender, Large saucepan, Colander, Large frying pan, Spatula, Mug, Cutting board and knife.

Method

1. Blend the Alfredo sauce

   Blend the cottage cheese, milk and Parmesan for 45–60 seconds, scraping down once, until completely smooth and pourable, like heavy cream.

   Rub a little between your fingers. If you feel any grain, blend another 20 seconds.

2. Boil the pasta

   Bring the water to a boil with most of the salt. Add the pasta and cook for the time on the package, until tender with a slight bite. Scoop out a mug of the cooking water, then drain.

   Stir in the first minute so the pasta doesn't stick to itself or the bottom.

3. Brown the turkey with garlic

   While the pasta cooks, heat the oil in the frying pan over medium-high heat. Add the turkey with the pepper and the last pinch of salt, break it up with the spatula and cook for 6–8 minutes, until browned with no pink left and 74°C (165°F) inside. Mince the garlic and stir it in for the last 30 seconds.

   Let the turkey sit untouched for the first 2 minutes so it browns rather than steams.

4. Toss it all together

   Turn the heat to low. Add the pasta and the Alfredo sauce to the turkey and toss for 1–2 minutes, until hot and glossy. Add a splash of the pasta water if it looks thick.

   Keep it below a simmer. Boiling makes cottage cheese sauce grainy.

Swaps

• Lean ground turkey → Chicken breast, dicedCook it 6–8 minutes to 74°C (165°F). Slightly leaner.
• Pasta → High-protein lentil pastaAdds about 8 g of protein. Cook it 1–2 minutes less; it goes soft fast.