Sundried Tomato Protein Cream Sauce

Name: Sundried Tomato Protein Cream Sauce
Yield: 4 servings
Ingredients: Sundried Tomato Protein Cream Sauce; High-protein, low-sat-fat · Built for bland stock chicken · Serves 4; ~12–14g protein per serving (sauce only) · ~1.5–2g sat fat vs 12g+ with heavy cream; 225g 2% cottage cheese; 170g 0% plain Greek yogurt; 80g oil-packed sundried tomatoes, drained & roughly chopped; 10 garlic cloves, minced; 2 tbsp tomato paste; 3 tbsp nutritional yeast; 1 tsp MSG; 1 tsp fish sauce (or soy sauce); 1 tbsp olive oil; 1 tsp smoked paprika; ½ tsp red pepper flakes; 120ml low-sodium chicken broth; Salt and black pepper to taste; Blend cottage cheese silky smooth: Add cottage cheese to a blender and blend on high for 90 seconds until completely smooth — no curds whatsoever. This is the single most important step. Mix in the Greek yogurt and set the combined dairy aside at room temperature while you cook.; Season and shred the chicken: Shred your stock chicken and season it lightly with salt. Let it sit while you make the sauce — the salt will help it absorb flavor when you toss it.; Bloom the aromatics: Heat olive oil in a wide skillet over medium-low. Add garlic and cook slowly, 4–5 minutes, until golden and fragrant but not burnt. Add smoked paprika and red pepper flakes, stir 30 seconds to bloom in the oil.; Build the tomato base: Add sundried tomatoes and tomato paste. Press the tomatoes into the pan and let them fry for 2 minutes — you want some caramelization on the paste. Deglaze with chicken broth, scraping up any fond. Reduce by about half.; Add umami stack: Remove from heat. Stir in nutritional yeast, MSG, and fish sauce. Taste — it should be intensely savory and a little sharp. This is correct; the dairy will mellow it.; Incorporate dairy off-heat (critical): With the pan completely off heat, slowly fold in the blended cottage cheese and yogurt mixture. Stir constantly. Never let it boil or the proteins will break. If it needs more heat, use the absolute lowest setting and stir continuously. Season with salt and pepper.; Toss chicken and serve: Add the shredded chicken directly to the sauce and toss well to coat. Let it sit 1–2 minutes so the chicken absorbs some sauce. If it thickens too much, loosen with a splash more broth. Serve immediately alongside pasta and tomato sauce.; Blended cottage cheese mimics the body of heavy cream without the sat fat. Per 225g: ~28g protein vs ~2g in equivalent heavy cream.; Greek yogurt adds tang and creaminess but will curdle if boiled — off-heat addition is non-negotiable.; MSG + fish sauce + sundried tomatoes + nutritional yeast = four glutamate/nucleotide sources creating synergistic umami.; Stock chicken is bland by design — shredding maximizes surface area for sauce absorption, and pre-salting helps.; If the sauce breaks (looks grainy/curdled): blend it back with an immersion blender — it usually rescues. Next time lower the heat, or temper the dairy by whisking a spoonful of hot pan liquid into it before adding.

Imported from sundried_tomato_cream_sauce.docx

Serves 4sauce

Servings4

Ingredients

Sundried Tomato Protein Cream Sauce

High-protein, low-sat-fat · Built for bland stock chicken · Serves 4

~12–14g protein per serving (sauce only) · ~1.5–2g sat fat vs 12g+ with heavy cream

225g 2% cottage cheese

170g 0% plain Greek yogurt

80g oil-packed sundried tomatoes, drained & roughly chopped

10 garlic cloves, minced

2 tbsp tomato paste

3 tbsp nutritional yeast

1 tsp MSG

1 tsp fish sauce (or soy sauce)

1 tbsp olive oil

1 tsp smoked paprika

½ tsp red pepper flakes

120ml low-sodium chicken broth

Salt and black pepper to taste

Blend cottage cheese silky smooth: Add cottage cheese to a blender and blend on high for 90 seconds until completely smooth — no curds whatsoever. This is the single most important step. Mix in the Greek yogurt and set the combined dairy aside at room temperature while you cook.

Season and shred the chicken: Shred your stock chicken and season it lightly with salt. Let it sit while you make the sauce — the salt will help it absorb flavor when you toss it.

Bloom the aromatics: Heat olive oil in a wide skillet over medium-low. Add garlic and cook slowly, 4–5 minutes, until golden and fragrant but not burnt. Add smoked paprika and red pepper flakes, stir 30 seconds to bloom in the oil.

Build the tomato base: Add sundried tomatoes and tomato paste. Press the tomatoes into the pan and let them fry for 2 minutes — you want some caramelization on the paste. Deglaze with chicken broth, scraping up any fond. Reduce by about half.

Add umami stack: Remove from heat. Stir in nutritional yeast, MSG, and fish sauce. Taste — it should be intensely savory and a little sharp. This is correct; the dairy will mellow it.

Incorporate dairy off-heat (critical): With the pan completely off heat, slowly fold in the blended cottage cheese and yogurt mixture. Stir constantly. Never let it boil or the proteins will break. If it needs more heat, use the absolute lowest setting and stir continuously. Season with salt and pepper.

Toss chicken and serve: Add the shredded chicken directly to the sauce and toss well to coat. Let it sit 1–2 minutes so the chicken absorbs some sauce. If it thickens too much, loosen with a splash more broth. Serve immediately alongside pasta and tomato sauce.

Blended cottage cheese mimics the body of heavy cream without the sat fat. Per 225g: ~28g protein vs ~2g in equivalent heavy cream.

Greek yogurt adds tang and creaminess but will curdle if boiled — off-heat addition is non-negotiable.

MSG + fish sauce + sundried tomatoes + nutritional yeast = four glutamate/nucleotide sources creating synergistic umami.

Stock chicken is bland by design — shredding maximizes surface area for sauce absorption, and pre-salting helps.

If the sauce breaks (looks grainy/curdled): blend it back with an immersion blender — it usually rescues. Next time lower the heat, or temper the dairy by whisking a spoonful of hot pan liquid into it before adding.