Creamy chicken pasta

Creamy Chicken Pasta: A Comforting and Protein-Rich Delight

Overview

This creamy chicken pasta is a quick and satisfying meal, perfect for busy weeknights or a cozy family dinner. Tender chicken, perfectly cooked pasta, and a velvety cream sauce come together for a dish that’s comforting yet balanced. With the inclusion of lean protein from chicken and essential nutrients from whole-wheat pasta (if used), this dish provides a wholesome meal option.

Ingredients (Serves 4-6)

For the Pasta:

• 300g pasta (penne, fettuccine, or your choice)
• 1 tbsp olive oil (for cooking the pasta)
• ½ tsp salt

For the Creamy Sauce and Chicken:

• 2 tbsp olive oil or butter
• 2 large chicken breasts (about 400g), cubed
• 3 garlic cloves, minced
• 1 small onion, finely chopped
• 1 cup (240ml) heavy cream
• ½ cup (50g) grated Parmesan cheese
• 1 tsp Italian seasoning (or a mix of oregano, basil, and thyme)
• Salt and pepper to taste
• 1 cup (240ml) chicken broth
• ½ cup (120g) spinach or peas (optional, for added vegetables)

Instructions

1. Cook the Pasta:

1. Bring a large pot of salted water to a boil.
2. Add the pasta and cook according to the package instructions until al dente.
3. Drain the pasta and toss with 1 tbsp olive oil to prevent sticking. Set aside.

2. Cook the Chicken:

1. Heat 2 tbsp olive oil or butter in a large skillet over medium heat.
2. Add the chicken cubes, season with salt and pepper, and cook for 5-7 minutes until golden brown and cooked through. Transfer the chicken to a plate and set aside.

3. Make the Creamy Sauce:

1. In the same skillet, add a little more oil if needed and sauté the onions for 2-3 minutes until softened.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Pour in the chicken broth and let it simmer for 2 minutes, deglazing the pan.
4. Add the heavy cream, Parmesan cheese, and Italian seasoning, stirring until smooth and creamy.

4. Combine Everything:

1. Return the cooked chicken to the skillet and stir to coat it in the sauce.
2. Add the cooked pasta and toss until the pasta is well-coated. If using spinach or peas, stir them in now and cook for 1-2 minutes until wilted.
3. Adjust seasoning with more salt and pepper if needed.

5. Serve:

Serve warm with extra Parmesan and freshly ground black pepper on top. Pair with garlic bread or a side salad for a complete meal.

Nutritional Information (Per Serving)

• Calories: 450 kcal
• Protein: 28 g
• Carbohydrates: 40 g
• Fat: 18 g
• Fiber: 4 g
• Calcium: 12% of Daily Value

Health Benefits of Creamy Chicken Pasta

1. High in Lean Protein:
   Chicken breast provides high-quality protein essential for muscle repair and immune function.
2. Rich in Calcium:
   The Parmesan cheese and cream contribute to bone health by offering calcium and vitamin D.
3. Heart-Healthy Fats:
   Using olive oil adds monounsaturated fats that support cardiovascular health.
4. Balanced Carbohydrates:
   Using whole-wheat or high-fiber pasta can enhance the fiber content, promoting better digestion and stable blood sugar levels.
5. Boosts Immunity:
   Garlic and onions provide antioxidants and compounds that enhance immune function.
6. Vegetable Option:
   Adding spinach or peas increases the content of vitamins A, C, and K, offering additional nutrients.

Tips for Success

• Use Whole-Wheat Pasta: For a healthier version, switch to whole-wheat pasta to increase fiber.
• Make It Dairy-Free: Substitute cream with coconut milk and skip the cheese for a dairy-free option.
• Add More Vegetables: You can add bell peppers, mushrooms, or zucchini to boost the vegetable content.
• Reheat Carefully: Reheat leftovers over low heat with a splash of broth or milk to prevent the sauce from separating.