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Tuscan Chicken Pasta

Tuscan Chicken Pasta

Prep time: 30 minutes
Servings: 4

Ingredients:

  • 1 pound boneless and skinless chicken breasts or thighs
  • 3 cups vegetable or chicken broth (low sodium)
  • 3 cups short whole wheat pasta (example: penne, bow ties, fusilli)
  • 1 red bell pepper, diced
  • 1 Tablespoon oil
  • 1 teaspoon Italian seasoning
  • ½ cup sun dried tomatoes, chopped
  • 2 cups spinach
  • 2 cups whole milk
  • 2 teaspoons cornstarch
  • ½ cup Parmesan cheese, grated
  • 1 large clove garlic, grated
  • ½ teaspoons salt, divided
  • Ground black pepper, to taste

Directions:

  1. Preheat large Dutch oven or heavy bottom pot on medium heat and swirl oil to coat.
  2. Add chicken and sprinkle with ¼ teaspoon salt and ground black pepper. Sear for 3-4 minutes per side.  
  3. Add broth, pasta, bell pepper, Italian seasoning, and remaining ¼ teaspoon salt. Gently stir, cover and bring to a boil.
  4. Reduce heat to medium and cook for 10 minutes, stirring once after 2 minutes to prevent pasta from sticking. Pasta should be al dente (not too soft, so it doesn’t become mush).
  5. Remove chicken onto plate or cutting board.
  6. In a large measuring cup whisk cold milk with cornstarch and pour over pasta. Stir gently, bring to a boil and simmer for a minute until sauce thickens a bit.
  7. Turn off heat and add sun dried tomatoes, Parmesan cheese, spinach and garlic. Cover for a few minutes to let flavors develop.
  8. Slice chicken into thin pieces.
  9. Add sliced chicken to pot, stir gently and serve immediately.

Notes:

Using whole wheat pasta adds fiber!

Nutrition:

Per serving: 550 calories;  8g fiber; 81g carbohydrates; 612mg sodium

Recipe source: https://www.ifoodreal.com