Garlicky Chicken with Spinach over Pasta
Garlicky Chicken with Spinach over Pasta
Prep time
Cook time
Total time
This pasta recipe is easy and affordable. Using pantry spices to add flavour to store-bought pasta sauce, it comes together quickly and will be ready to go to the table in under half an hour.
Author: Developed for CFC by Nancy Guppy, RD, MHSc
Serves: 4
Ingredients
- 4 boneless, skinless chicken breast(s)
- 10 oz (285 g) whole wheat spaghettini
- 2 cups (500 mL) Marinara pasta sauce
- 2 tbsp (30 mL) extra virgin olive oil
- 1 tsp (5 mL) black pepper, freshly ground
- 6 cloves garlic, minced
- 1 tsp (5 mL) basil, fresh
- 1 tsp (5 mL) thyme, dried
- 8 oz (230 g) spinach
Instructions
- Cook pasta in unsalted boiling water according to package directions. Gently heat the pasta sauce.
- Heat olive oil in
sauté pan over medium-high heat. Add chicken breast pieces and cook until browned. Sprinkle in fresh ground black pepper, finely minced garlic and herbs and cook a few minutes more until chicken is nicely coated and cooked thoroughly, a meat thermometer inserted into the thickest piece should read 165°F (74°C). Transfer to a plate and cover to keep warm. - Wash spinach and shake dry. Add to
same skillet used to cook the chicken -- cover and cook 2 minutes or until tender. The water that clings to the leaves is sufficient to wilt the spinach. - Toss hot pasta with the heated Marinara sauce and divide among 4 individual plates. Top each with wilted spinach and the garlicky herb chicken and serve.
Notes
Do not add salt to the water used to cook pasta, rice etc. to cut back on your salt intake. Most ready-to-serve pasta sauces are seasoned and contain a lot of salt and you won’t notice the difference.
You can further reduce salt in recipes by using fresh herbs. Dried herbs are stronger than fresh. A useful formula is 1 Tablespoon fresh herbs = 1 teaspoon dried.
You can further reduce salt in recipes by using fresh herbs. Dried herbs are stronger than fresh. A useful formula is 1 Tablespoon fresh herbs = 1 teaspoon dried.
Nutrition Information
Serving size: 530g Calories: 670 Fat: 13g Saturated fat: 3g Carbohydrates: 68g Sugar: 5g Sodium: 350mg Fiber: 10g Protein: 74g Cholesterol: 155mg