Creamy Chicken and Spinach Pasta

Creamy Chicken and Spinach Pasta 150 Author: Canadian Living Credits: Creamy Chicken and Spinach Pasta 150

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2003

Ingredients

  • 1 teaspoon vegetable oil
  • 12 oz boneless skinless chicken breasts cubed
  • 1 onion chopped
  • 2 cloves of garlic minced
  • 1/2 teaspoon pepper
  • 2 tablespoons all-purpose flour
  • 1 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 cups diced sweet red peppers
  • 1/3 cup shredded fresh basil
  • 3 tablespoons lemon juice
  • 2 green onions chopped

Method

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.

Nutritional facts Pper serving: about

  • Sodium 744 mg
  • Protein 45 g
  • Calories 590.0
  • Total fat 5 g
  • Potassium 980 mg
  • Cholesterol 53 mg
  • Saturated fat 1 g
  • Total carbohydrate 98 g

%RDI

  • Iron 39.0
  • Fibre 0.0
  • Folate 39.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 38.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 41.0
  • Vitamin C 55.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Creamy Chicken and Spinach Pasta

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