Gratinado de pollo Alfredo alto en proteínas

Ingredientes

• 12 oz whole wheat penne or protein pasta (or use cauliflower florets for low carb)
• 1.5 lb cooked chicken breast, shredded or cubed
• 1 tablespoon olive oil
• 1 tablespoon butter
• 4 cloves garlic, minced
• 1.5 cups low-sodium chicken broth
• 1 cup plain nonfat Greek yogurt
• 1 cup low-fat cottage cheese
• 1/2 cup grated Parmesan cheese
• 1 cup shredded part-skim mozzarella, divided
• 1 teaspoon Italian seasoning
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper
• 2 cups baby spinach (optional but recommended)
• Fresh parsley or basil for garnish

Preparación

1. 1

   Preheat oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.

2. 2

   Cook pasta in salted water until just shy of al dente (1–2 minutes under package directions). Drain and set aside. If using cauliflower, steam until crisp-tender.

3. 3

   Warm olive oil and butter in a large skillet over medium heat. Add garlic and cook 30–60 seconds until fragrant.

4. 4

   Whisk in chicken broth, Italian seasoning, onion powder, red pepper flakes, and a pinch of salt and pepper. Simmer 2–3 minutes.

5. 5

   Blend Greek yogurt and cottage cheese until smooth. Turn heat to low and whisk this mixture into the skillet. Stir in Parmesan until melted. Do not boil. Adjust salt and pepper to taste.

6. 6

   Add cooked chicken and spinach to the sauce. Stir until spinach wilts slightly.

7. 7

   Toss in pasta and half the mozzarella. Mix to coat evenly.

8. 8

   Transfer to the baking dish. Top with remaining mozzarella and a sprinkle of Parmesan if you like.

9. 9

   Bake 18–22 minutes until bubbly with light golden spots. For extra color, broil 1–2 minutes at the end, watching closely.

10. 10

    Rest 5–10 minutes before serving. Garnish with chopped parsley or basil.