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Creamy Chicken Pasta Dinner for One

Need recipes for just one? This creamy chicken pasta dinner boasts the equivalent of one serving of lean poultry, two servings of grains and three servings of vegetables.
Serves: 1
Prep Time: 15 min
Cook Time: 20 min

Ingredients

2 oz your favourite whole-wheat pasta
½ cup cherry tomatoes, halved
1 cup broccoli florets
¼ lb boneless, skinless chicken thighs
1 tsp olive oil
1 clove garlic, minced
1 tbsp thyme, fresh
1 tbsp basil, minced
¼ tsp black pepper, freshly ground
Pinch salt
¼ tsp hot red chili pepper flakes, (optional)
3 tbsp cream cheese, low-fat
2 tbsp water
2 tbsp Asiago cheese, shredded
basil leaves, (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Cook pasta in unsalted boiling water according to package directions. If you work quickly the pasta will be cooked at about the same time as the chicken and vegetables below are ready.

  2. Meanwhile, slice cherry tomatoes and set aside. Cut broccoli into florets. You can slice the stalks and also use any of the green leaves. Set aside.

  3. Cut boneless chicken into bite size pieces.

  4. Heat olive oil in a non-stick skillet over medium-high heat. Add minced garlic and sauté for a minute or two until fragrant.

  5. Add the halved cherry tomatoes, broccoli, diced raw chicken, minced basil, thyme leaves, freshly ground black pepper and chili pepper flakes. Stir while sautéeing to ensure even cooking of vegetables and that chicken is cooked through. Season with salt.

  6. Stir in cream cheese and water. Continue cooking and stirring while using the back of a spoon to help dissolve the cream cheese with water to make a creamy sauce.

  7. Drain pasta and place over dinner plate. Pour creamy chicken and vegetables over. Sprinkle with shredded Asiago cheese. Garnish with a few sprigs of fresh basil (optional garnish).

Helpful Tip

This is a generous portion and can serve two as an appetizer or light lunch.

Nutrition Info

Per 490 g serving Amount
Calories540
Protein37 g
Fat24 g
Saturated Fat10 g
Carbohydrate48 g
Fibre8 g
Sugar5 g
Cholesterol120 mg
Sodium390 mg
Per 490 g serving % Daily Value
Potassium25
Calcium25
Iron25
Vitamin A50
Vitamin C160
Vitamin B641
Vitamin B1231
Folate44
Zinc43

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