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Ethan Brooks

Healthy Tuscan Chicken Pasta

This healthy Tuscan Chicken Pasta recipe is creamy, cheesy, and garlicky one pot meal that's packed with Italian flavors.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Course: Pasta
Cuisine: Italian
Ingredients Method Notes

Ingredients
  

  • 1 pound boneless skinless chicken breasts or thighs
  • 3 cups vegetable or chicken broth low sodium
  • 3 cups short pasta like penne fusilli or bow ties
  • 1 large red bell pepper diced
  • 1 tablespoon oil for frying
  • 1 teaspoon Italian seasoning
  • 1/2 cup sun dried tomatoes chopped
  • 2 cups spinach
  • 2 cups whole milk
  • 1 tablespoon cornstarch
  • 1/2 cup Parmesan cheese grated
  • 1 large garlic clove grated
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon ground black pepper

Method
 

  1. Preheat large Dutch oven or heavy bottom pot on medium heat and swirl oil to coat. Add chicken and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon ground black pepper. Sear for 3-4 minutes per side.
  2. Add broth, pasta, bell pepper, Italian seasoning and remaining 1/4 teaspoon salt and 1/4 teaspoon ground black pepper. Gently stir, cover and bring to a boil.
  3. Reduce heat to medium and cook for 10 minutes, stirring once after 2 minutes to prevent pasta from sticking. Keep in mind gluten free pasta cooks faster than wheat pasta. Pasta should be al dente - not too soft, so it doesn’t become a mush.
  4. Remove chicken onto a plate or cutting board.
  5. In a large measuring cup whisk cold milk with cornstarch and pour over pasta. Stir gently, bring to a boil and simmer for a minute until sauce thickens a bit.
  6. Turn off heat and add sun dried tomatoes, Parmesan cheese, spinach and garlic. Cover for a few minutes to let flavors develop. Meanwhile, slice chicken into thin pieces.
  7. Add chicken back to the pot, stir gently and serve immediately. Tuscan chicken pasta is one of those dishes that tastes best right after cooking. That's when it's most saucy, spinach is not too wilted and it's just fresh.

Notes

  • Store: Refrigerate for up to 1 day and do not freeze. If you are serving later, add a splash of milk and simmer for a few minutes to rehydrate the dish.
  • Freeze: Pasta doesn't freeze well.
Nutrition
Serving: 1.5cups | Calories: 549kcal | Carbohydrates: 81g | Protein: 46g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 93mg | Sodium: 612mg | Fiber: 6g | Sugar: 15g