Macarrão cremoso com frango e manjericão

Ingredientes

• baby spinach 5.00 oz
• flat leaf parsley 0.50 cup packed
• fresh basil 1.25 cup fresh basil leaves divided use
• 1/4 cup sliced thinly for topping
• Plain Nonfat Greek yogurt 2.00 tbsp
• Extra Virgin Olive Oil 2.00 tbsp divided use
• garlic 1.00 tsp minced
• onion powder 0.50 tsp
• flour 2.00 tbsp
• skim milk 3.00 cup fat-free milk
• cheese 0.25 cup reduced-fat Italian cheese
• Italian seasoning 0.50 tsp no-salt-added Italian seasoning
• Kosher Salt 0.25 tsp
• black pepper 0.25 tsp
• nonstick cooking spray 0.25 g 1 spray
• 0.25g
• boneless
• skinless chicken breasts 1.00 lbs halved lengthwise into thin filets
• whole wheat penne pasta 2.00 cup cooked
• Parmesan cheese 2.00 tbsp grated
• grape tomatoes 1.00 cup optional

Modo de preparo

1. 1

   Bring a large pot of water to a boil. Add baby spinach to the pot and blanch for 1 minute. Use a slotted spoon to remove the spinach to a bowl of ice water. Add parsley and 1 packed cup of basil to the pot and blanch for 15 seconds. Remove and add to the bowl of ice water with the spinach. Drain water and squeeze out as much liquid from the greens as possible.

2. 2

   Add spinach

3. 3

   parsley

4. 4

   and basil to a food processor. Add Greek yogurt to the food processor

5. 5

   then purée. Set aside.

6. 6

   Heat a saucepan over medium heat. Add 2 tablespoons of olive oil

7. 7

   garlic

8. 8

   and onion powder. Add flour and whisk for 1 minute. Add milk and whisk until smooth.

9. 9

   Add cheese

10. 10

    Italian seasoning

11. 11

    salt (optional)

12. 12

    and pepper. Stir until sauce is thickened (about 10 minutes). Add puréed greens and stir to combine.

13. 13

    Meanwhile

14. 14

    heat a large skillet over medium heat. Spray with nonstick cooking spray. Cook chicken for 3–4 minutes per side

15. 15

    until golden brown and cooked through.

16. 16

    Cook pasta according to package directions to al dente stage.

17. 17

    To serve

18. 18

    divide chicken and pasta between plates. Top with sauce

19. 19

    Parmesan

20. 20

    and remaining thinly sliced basil. Top with diced grape tomatoes if desired.