Creamy Chicken and Spinach Pasta
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.
Servings: 4
Ingredients:
Creamy Chicken and Spinach Pasta
Photography by Michael Alberstat
| 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% |
Suggested Recipes
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1 tsp (5 mL) vegetable oil
12 oz (375 g) boneless skinless chicken breasts, cubed
1 onion, chopped
2 cloves garlic, minced
1/2 tsp (2 mL) pepper
2 tbsp (25 mL) all-purpose flour
1 can (385 mL) evaporated fat-free milk
5 cups (1.25 L) whole wheat penne (12 oz/375 g)
Half bag (10 oz/284 g pkg) fresh spinach, trimmed
3/4 cup (175 mL) diced sweet red pepper
1/3 cup (75 mL) shredded fresh basil
3 tbsp (50 mL) 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.
Additional Information
-
Tip: If you don't have fresh basil, use 1-1/2 tsp (7 mL) dried and fry it with the onions. Add 1/3 cup (75 mL) chopped fresh parsley at the end.
Source
Canadian Living Magazine: November 2003
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