Thursday, 7 September 2017

Recipe- Healthier Chicken, Spinach Alfredo



Is there anything better than pasta that’s drowning in butter & cream & cheese & more cheese? I think not! Don't worry I've got you covered!

I lightened up this creamy, cheese-y spinach alfredo sauce by mixing the cream altogether & instead using a roux with skim milk. Chicken & spinach add some protein (and other probably-important nutrients, blah, blah.)

Lightened-up, still-creamy, even-has-spinach-so-it’s-basically-health-food, 30 minute chicken spinach Alfredo, at your service.

This gorgeous dish is super quick & easy to make with just 10 minutes prep time & 20 minutes cooking time. Perfect for all parents to make after the school mad time rush! 

Ingredients- Serves 4-6

  • 1x lb Penne Pasta
  • 4x Tbsps Unsalted Butter
  • 2x Cloves Garlic, minced
  • 4x Tbsps All Purpose Flour
  • 2x Cups Skim Milk
  • 2x Tbsps Light Cream Cheese
  • 1.5x Cups Parmesan Cheese
  • 3x Chicken Breasts, sliced lengthways & cooked
  • 2x Cups Fresh Spinach, chopped (or whole)
  • Black Ground Pepper & Sea Salt, to taste
Method

  1. Cook the penne in very salty water until al dente.
  2. While the pasta cooks, melt butter in a separate large saucepan over medium heat. Add chopped garlic & sauté until fragrant & cooked through, about 2 minutes.
  3. Add flour to butter & whisk to combine & form a roux. Let roux cook for 1-2 minutes.
  4. Add milk a little at a time, whisking constantly to work out any lumps. Milk will thicken up quickly at the beginning, but as you whisk the rest of the milk in it will loosen the sauce.
  5. Cook sauce, whisking occasionally, until thickened, about 6 minutes.
  6. Add cream cheese & whisk until cheese has melted.
  7. Remove sauce from heat & stir in parmesan cheese, cooked chicken pieces, & spinach into sauce. Stir until cheese has melted.
  8. Taste the sauce & add salt and pepper as necessary.
  9. Add cooked pasta to sauce & stir until the sauce evenly coats the noodles. Serve immediately.
Notes

You can decrease the amount of butter & flour here to 2 Tbsps each if you want to lighten this recipe up even more, but you’ll need to cook the sauce longer so it still has a chance to thicken properly.

Reserve 1/2 cup of pasta water before you drain the pasta – if your sauce is too thick when you go to stir in the pasta, you can thin it out by adding some of the pasta water to the sauce.

Sauce too thin? Let it cook for several minutes more to thicken up. Too thick? Thin it out by stirring in a splash of pasta water or milk.

How easy does that sound? This really was absolutely delicious! Why don't you give it a go?




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