Start with 3 pounds of chicken breast. Trim off any unwanted fat.

Using a meat mallet, beat the chicken breasts until they are flat and even in thickness.

Coat the chicken generously with your choice of blackened or cajun seasoning.

Spray a large skillet heavily with avocado oil spray.

Place the seasoned chicken in the hot skillet and cook for 5 minutes on each side until cooked through.

While the chicken is cooking, finely dice the red and green bell peppers.

Once the chicken is cooked, remove it from the skillet and set it aside.

Add the diced peppers, minced garlic, light butter, and salt to the same skillet.

Sauté the vegetables until they are soft.

Meanwhile, cook the rigatoni pasta in a large pot of boiling water according to package directions.

Chop the cooked chicken into bite-sized cubes.

In a blender, combine cottage cheese, shredded parmesan cheese, fat-free milk, and 1/3 fat cream cheese.

Season the sauce with salt and pepper to taste.

Blend on high for a few minutes until the sauce is completely smooth and creamy.

Add the chopped chicken back to the skillet with the cooked peppers.

Drain the cooked pasta and add it to the skillet.

Pour the blended cheese sauce over the pasta, chicken, and vegetables.

Stir everything together until well combined and heated through.

Portion the finished pasta into meal prep containers.