Creamy Chicken Penne

Time: 50 min.

Ingredients:

  • 6 oz whole-wheat penne
  • 4 tsp EVOO
  • ¾ lb chicken breast; boneless, skinless, cut into bite-size pieces
  • 1 sweet onion, diced
  • 1 fennel bulb, cored & diced
  • 1 TBSP garlic, minced
  • ½ tsp salt
  • ¼ tsp dried thyme leaves
  • ¼ cup dry sherry
  • 3 TBSP all-purpose flour
  • 1 cup chicken broth (reduced sodium)
  • 1 cup milk (low fat)
  • 4 cups baby spinach
  • ½ cup romano cheese, grated
  • ¼ cup fresh chives, chopped
  • black pepper, to taste

Directions:

  1. Boil water; cook pasta according to package directions. Drain throughly, return to pot, & cover
  2. Meanwhile, heat 2 tsp oil in a large skillet over medium-high heat
  3. Add chicken and cook until browned, stirring occasionally (4-6 min.); set aside
  4. Turn down heat to medium; add remaining oil, onion, fennel, garlic, salt, & thyme to skillet
  5. Cook, stirring often, until vegetables begin to softe (5-7 min.)
  6. Add sherry and cook, stirring often, until evaporated (1-2 min.)
  7. Sprinkle with flour and stir to coat
  8. Add broth and milk; increase heat and bring to simmer, stirring occasionally
  9. Cook, stirring often, until sauce is thickened (2-3 min.)
  10. Add chicken and any accumulated juices back to skillet and cook, stirring often, until chicken is cooked through (about 3 min.)
  11. Add spinach and cook until wilted (30-90 sec.)
  12. Remove from heat and stir in romano cheese and chives
  13. Combine chicken, sauce, and pasta
  14. Season with black pepper & enjoy!

Makes 4 servings

Nutrition: 472 calories 12 g fat 34 g protein 54 g carbs 4 g fiber 797 mg sodium

from: Fitness Magazine

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