CREAMY TUSCAN CHICKEN PASTA Courtesy Chef Karla
METHOD
INGREDIENTS 16 ounces
Whole wheat pasta
• Cook the pasta according to package directions to al dente.
1 tablespoon
Olive oil, divided
1 ½ pounds
Chicken, diced
2 teaspoons
Salt
1 teaspoon
Crushed red pepper flakes
• Heat a large sauté pan over medium-high heat, add a ½ tablespoon of olive oil. Once warmed add, chicken, salt, crushed red pepper flakes, and dried basil. Cook until cooked through about 5-7 minutes. Remove cooked chicken from pan, set aside.
1 tablespoon
Basil, dried
¼ cup
Garlic, minced
2 each
Onion, yellow, diced
3 each
Tomatoes, diced
16 ounces
Sundried tomatoes, rehydrated, drained
1 tablespoon
Rosemary, minced
1 ½ cups
Milk, 2%
½ cup
Heavy cream
¼ cup
Flour
• Add the cooked chicken back to the sauté pan. Then, pour the milk mixture over the cooked chicken in the pan, and mix well to combine. Allow the sauce to bubble for a few minutes to thicken up. It should take no more than 3-4 minutes.
½ cup
Parmesan cheese, grated
• Once the sauce is done, add spinach and stir until wilted.
6 ounces
Spinach, fresh
• Add cooked pasta, parmesan, and fresh basil. Stir to combine.
½ cup
Basil, fresh
Serves: 7
Serving Size: 2 cups
Calories: 470
• Place same sauté pan over medium-high heat, add a ½ tablespoon of olive oil. Once warmed, add onions and garlic, continue to sauté until the onions are translucent and cooked down, about 8-10 minutes. Stir in tomatoes, sundried tomatoes, and rosemary. • Meanwhile, in a small bowl whisk the milk, heavy cream, and flour until no visible lumps.
Fat: 15 grams
Carbohydrates: 57 grams
Fiber: 8 grams
Protein: 34 grams
Karla is owner of Chef Karla LLC specializing in creating crave-worthy and good-for-you cuisine. Karla provides nutrition coaching, personalized prepared family meals, and small group catering. For more healthy recipes and wellness tips visit www.chef-karla.com or connect directly at Karla@chef-karla.com.
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