Creamy Chicken and Spinach Pasta
Whistler Real Estate Co Ltd, #137- 4370 Lorimer Road, Whistler, BC V0N 1B4
Creamy Chicken and Spinach Pasta
Photography by Matthew Kimura
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Pper serving: about | - |
| cal | 590 |
| pro | 45 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 98 g |
| fibre | 11 g |
| chol | 53 mg |
| sodium | 744 mg |
| potassium | 980 mg |
| % RDI: | - |
| calcium | 38 |
| iron | 39 |
| vit A | 41 |
| vit C | 55 |
| folate | 39 |
This pasta is packed with nutrients: potassium from the spinach and calcium from the evaporated milk, which has 80 per cent more calcium than regular milk. Serve with a crisp green salad.
Ingredients
- 1 tsp vegetable oil
- 12 oz boneless skinless chicken breasts, cubed
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1/2 tsp pepper
- 2 tbsp all-purpose flour
- 1 385 ml can evaporated fat-free milk
- 5 cups whole wheat penne, (12 oz/375 g)
- 1/2 bag fresh spinach, trimmed (10oz/284 g)
- 3/4 cup diced sweet red peppers
- 1/3 cup shredded fresh basil
- 3 tbsp lemon juice
- 2 green onions, chopped
Preparation
In large nonstick skillet, heat oil over medium-high heat; brown chicken. Transfer to bowl.
Drain off any fat from pan. Add onion, garlic and pepper; fry over medium heat until softened, about 5 minutes. Sprinkle with flour; cook, stirring, for 1 minute. Return chicken and any accumulated juices to pan. Add evaporated milk; cook, stirring and without boiling, until thick enough to coat back of spoon, about 5 minutes.
Meanwhile, in pot of boiling salted water, cook penne until tender but firm, about 12 minutes. Add spinach; drain and return to pot. Add chicken mixture, red pepper, basil, lemon juice and green onions; toss to combine.