Chicken Garlic Parmesan Pasta
Cozy and comforting, this Chicken Garlic Parmesan Pasta is one of my favorite high protein dinners with some hidden veggies!
Servings: 5
Ingredients
- 1 small head of cauliflower about 2.5 cups, chopped into florets
- 1 tablespoon olive oil
- 1.5 lb of boneless skinless chicken breast
- Salt and black pepper to taste
- 2 tablespoon butter
- 4 cloves garlic pressed
- 3 shallots diced
- 2 tablespoon dried parsley
- ¼ teaspoon red pepper flakes
- 1 teaspoon salt
- 1 cup 2% milk
- ½ teaspoon black pepper
- ½ cup parmesan cheese grated
- 3 cups dry pasta cooked according to package instructions
- Fresh parsley for garnish
Instructions
- Bring a large pot of water to a boil, salt generously. Once the water is boiling, add cauliflower. Cook for 8-10 minutes or until soft enough to be pierced with a fork. Drain the water, ensuring you save 1 cup of water to be used for the sauce.
- Season chicken breast with salt and pepper. In a skillet over medium-high heat, add chicken breast, cook for about 5 minutes per side (until the outer layer is browned). Place the lid on the skillet, reduce the heat to low and allow to cook until the internal temperature of the chicken reaches 180 F.
- In a separate skillet over medium heat, add butter. Once the butter has melted, add garlic and shallots along with the dried parsley and red pepper flakes. Cook for about 3-5 minutes until the garlic is fragrant and the shallots are translucent in colour.
- To a high powered blender or food processor, add the cooked cauliflower, garlic, shallots, reserved 1 cup of water, milk , salt and black pepper. Blend until smooth (about 5 minutes).
- Cook pasta according to package instructions. Once the pasta is cooked, pour the sauce over the pasta ( you may have additional sauce leftover) stir in the parmesan cheese and top with chicken. Season to taste and garnish with fresh parsley.
Notes
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 1.5cups | Calories: 447kcal | Carbohydrates: 36g | Protein: 41g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 110mg | Sodium: 867mg | Potassium: 905mg | Fiber: 3g | Sugar: 6g | Vitamin A: 354IU | Vitamin C: 30mg | Calcium: 223mg | Iron: 2mg
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