If you're looking for a delicious, healthy cream sauce that's high in protein and has ZERO cream... look no further. This lightened version of Tuscan chicken pasta is such an easy, quick recipe that can really be modified however you want. For example, change up the pasta by using veggie noodles (spaghetti squash, zucchini noodles, etc.), or use whole-grain or lentil/chickpea pasta for added fiber. This "cream sauce" is made with cottage cheese and bone broth rather than heavy cream, making it a much higher protein, nutrient dense option!
Some example links are below - you do not need to use these specific products, just something similar!
Prep Time: 10 min
Cook Time: 20 min
Servings: 6
Ingredients:
1 lb. chicken breasts (seasoned with salt, pepper, and garlic powder)
2 cups kale or spinach, chopped
2 Tbsp sundried tomatoes in olive oil (+ 1 Tbsp olive oil from the jar)
1 large shallot, diced
1 Tbsp butter or ghee
1 tsp red pepper flakes
6 servings pasta of choice (may sub for veggie noodles such as spaghetti squash)
1/2 cup shredded parmesan
"Cream" Sauce:
1 cup cottage cheese
8 oz bone broth or chicken stock
1/2 tsp salt
1 Tbsp Italian seasoning
Steps:
Preheat your oven to 350ºF.
Butterfly the chicken breasts by cutting in half. Stab each piece with a fork a few times and season with salt, pepper, and garlic powder on both sides. In a medium/hot oven safe pan, sear your chicken for about 2 min (or until there is a slight char) on each side, and place in the oven for about 5-7 minutes. Take the chicken out of the pan and set aside.
In the same pan (leave the chicken juices!) on medium heat, sauté shallot in butter / ghee until fragrant, then add red pepper flakes, sun-dried tomatoes, and the olive oil from that same jar.
Add in your spinach/kale and cook down until wilted. Turn heat to low.
In the meantime, blend your sauce ingredients. When blended well, pour into the pan with other ingredients.
Add cooked pasta of choice and mix well.
Serve the pasta and add your chicken!
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